Week 1
Recovery Run
Run 40min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 15x2 minutes Pace: 3:30 - 3:39min/km Rest: 1min easy jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 40min Pace 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog Run 10x1k Pace: 3:30 - 3:39min/km Rest: 90sec
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
Sunday
Long Run and CNDO Run Club
25km (in total that day) Pace easy around 4:20 - 4:45min
Stretch
Week 2
Recovery Run
Run 40min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 60min Pace: 4:00 - 4:10 min/km
Cool-down Run: 5-10min Stretch
Recovery Run
Run 50min Pace 4:38 - 5:06min/km
Cool-down Run: 5-10min
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides Run 20x400m Pace: 3:25 - 3:32min/km Rest: 60sec easy jog
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
Sunday
Long Run and CNDO Run Club
28km (in total that day) Pace easy around 4:20 - 4:45min
Stretch
Week 3
Recovery Run
Run 40min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 3x3km Pace: 3:40 - 3:50min/km Rest: 1k easy jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 50min Pace 4:38 - 5:06min/km
Cool-down Run: 5-10min
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides Run 20x400m Pace: 3:25 - 3:32min/km Rest: 60sec easy jog
Cool-down Run: 5-10min Stretch
Saturday
Run
40-50min easy pace Pace: 4:38 - 5:06min/km
Optional: Cross Training Bike 60-90min or Swim
Sunday
Long Run and CNDO Run Club
30km (in total that day) Pace easy around 4:20 - 4:45min/km
Stretch
Week 4
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run, 12x1k
Pace: 3:30 - 3:39min/km Rest: 90sec walk or jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 50min Pace 4:38 - 5:06min/km
Cool-down Run: 5-10min
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides Run 70min Pace: 4:05 - 4:15 min/km Rest: 60sec easy jog Run 8x200m fast Rest: 60sec
Cool-down Run: 5-10min Stretch
Saturday
Run
40-50min easy pace Pace: 4:38 - 5:06min/km
Optional: Cross Training Bike 60-90min or Swim
Sunday
Broken Long Run and CNDO Run Club
30km (in total that day) Last 10k in Marathon Pace
Stretch
Week 5
Recovery Run
Run 40min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 3x(2k-1k-1k) Pace: 3:30 - 3:39min/km Rest: 3min jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 50min Pace 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Thursday
Moderate Run
Run 70min
Pace 4:05 - 4:15min/km
Cool-down Run: 5-10min
Stretch
Friday
Cross Training
Yoga, Pilates, Focus on Mobility
Saturday
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Broken Long Run CNDO Run Club
28km (in total that day) 10k Easy Run 4:20 - 4:45min/km 10k Moderate 4:05 - 4:15 min/km 4k Mp 3:50 - 3:55 min/km 2k HM Pace: 3:40 - 3:45 min/km 2k 10k Pace: 3:35 - 3:40 min/km
Week 6
Recovery Run
Run 40min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run
10x1200m Pace: 3:30 - 3:39min/km
Rest: 90sec walk or jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 50min Pace 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides Run 15min Tempo Pace: 3:45 - 3:50min/km Rest 3-4min Run 10x400m Pace: 3:25 - 3:32min/km Rest: 75sec Set Break: 3-4min Run 15min Tempo Pace 3:45 - 3:50min/km Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
35km (in total that day) Pace: 4:20 - 4:45min/km
Stretch
Week 7
Recovery Run
Run 40min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run (12-10-8-6-4-2)min Pace: 3:45 - 3:30min/km Rest: 3min jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 50min Pace 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Thursday
Moderate Run
Run 70min Pace: 4:05 - 4:15 min/km
Cool-down Run: 5-10min Stretch
Friday
Cross Training
Yoga, Pilates, Focus on Mobility
Saturday
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
30km (in total that day) incl. 3x5km at Marathon target pace rest 2km easy Jog
Stretch
Week 8
Recovery Run
Run 40min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 2x(3-2-1)km
Pace: 3:45 - 3:30min/km
Rest: 3min walk or jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 50min Pace 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides Run 20x400m Pace: 3:25 - 3:32min/km Rest: 60sec
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
35km (in total that day)
Stretch
Week 9
Recovery Run
Run 40min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Recovery Run
Run 40min
Pace 4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 8x1200
Pace: 3:30 - 3:39min/km Rest: 90sec walk or jog Run 8x400m Pace: 3:25 -
3:32min/km Rest: 1min
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Run
50min easy pace Pace: 4:20 - 4:40min/km
Cool-down Run: 5-10min
Stretch
Saturday
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
30km (in total that day) including 3x5km at Marathon Pace Rest 2k easy
or
Halfmarathon
Week 10
Rest day
or
Yoga, Pilates focused on mobility
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog
Run 5x2km
Pace: 3:35 - 3:40min/km Rest: 3min jog Run 5x1 km Pace: 3:30 - 3:35min/km Rest: 2min Cool-down Run: 5-10min Stretch
Recovery Run
Run 40min
Pace 5:10 - 5:20min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides
Run 20x300m
Pace: 3:20 - 3:30min/km
Rest: 100m walk
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
35km (in total that day) Pace: 4:20 - 4:45min/km
last 5k at marathon pace
Stretch
Week 11
Rest day
or
Yoga, Pilates focused on mobility
Tuesday
Recovery Run
Run 40min
Pace 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Wild Wednesday
Warm-up Run: 10min jog, Run 3x5km
Pace: 3:40 + 3:50min/km Rest: 1km easy jog
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace
Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
15-20km (in total that day)
Stretch
Week 12
Rest day
Tuesday
Rest day
or
Cross Training, Yoga, Pilates or 60min Bike
Run
10min easy pace Run 5x1km
Pace: 3:40 - 3:50min/km Rest: 2min jog
Run 5x200 fast
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Activation
20min jog plus Drills + Strides
(what you have learned at the On Run Club)
Sunday
Race Day
sub 2:45
Good Luck!