German

Training plan

Marathon in sub 3:00

Training plan

Marathon in sub 3:00

Week 1

Monday

Tuesday

Tuesday

Cross Training

Pilates or Yoga

or

Athletic Training

(Planks Matrix Core Workout, Push-ups Leg exercises)

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 12x2 minutes Pace: 4:10-4:05min/km Rest: 1min easy jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

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

40min easy pace Pace: 5:05 - 5:15min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog Run 12x30sec fast Rest: 3:30 easy jog Pace: 5:05 - 5:15min/km

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 5:10-5:20min

Stretch

Week 2

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 10x4 minutes Pace: 4:10-4:05min/km Rest: 2min easy jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 40min Pace: 5.30 - 5.40min/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

40min easy pace Pace: 5:05 - 5:15min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides Run 15x400m Pace: 4:00-4:05min/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 5:10min

Stretch

Week 3

Monday

Tuesday

Tuesday

Rest day

or

Cross Training

Pilates, Yoga

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 3x3km Pace: 4:10-4:05min/km Rest: 1k easy jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Recovery Run

Run 40min Pace: 5.30 - 5.40min/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

40min easy pace Pace: 5:05 - 5:15min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Run

50-50min easy pace Pace: 5.20 - 5.30min/km followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Sunday

Long Run and CNDO Run Club

25km (in total that day) incl. 2x20min target at Marathon Pace Stretch

Week 4

Monday

Tuesday

Tuesday

Rest day

or

Cross Training

Pilates, Yoga

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run, 10x1k
Pace: 4:10-4:05min/km Rest: 90sec walk or jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

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

40min easy pace Pace: 5:05 - 5:15min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides Run 12x400m Pace: 4:15-4:25min/km Rest: 60sec easy jog Run 8x200m fast Rest: 60sec

Cool-down Run: 5-10min Stretch

Saturday

Run

40-50min easy pace Pace: 5:10 - 5:15min/km Optional: Cross Training Bike 60-90min or Swim

Sunday

Long Run and CNDO Run Club

30km (in total that day) Pace easy around 5.10min

Stretch

Week 5

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 3x(2k-1k-1k) Pace: 4:15-4:05min/km Res: 3min walk or jog

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

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

40min easy pace Pace: 5:05 - 5:15min/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: 5:20 - 5:30min/km

Cool-down Run: 5-10min Stretch

Sunday

Run and CNDO Run Club

28km (in total that day) incl. 2x5km at target Marathon Pace Rest: 2km easy jog

Stretch

Week 6

Monday

Tuesday

Tuesday

Cross Training

Pilates or Yoga

or

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:4:10-4:05min/km Rest: 90sec walk or jog

Cool-down Run: 5-10min Stretch

Wednesday

Cross Training

Yoga, Pilates, Bike 60-90min

or

Recovery Run

Run 40min Pace: 5.10 - 5:20min/km

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace: 5:05 - 5:15min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides Run 10min Tempo Pace: 4.25- 4.30min/km Rest: 3-4min Run 10x400m Pace: 4:00-4:05min/km Rest: 75sec Set Break: 3-4min Run 10min Tempo Pace: 4.25- 4.30min/km Cool-down Run: 5-10min Stretch

Saturday

Run

50min easy pace Pace: 5:10 - 5:20min/km

Cool-down Run: 5-10min Stretch

Sunday

Run and CNDO Run Club

32km (in total that day) Pace easy around 5:10min

Stretch

Week 7

Monday

Tuesday

Tuesday

Rest day

or

Cross Training

Pilates or Yoga

Tuesday

Run

50min easy pace Pace: 5.05 - 5:15min/km

Cool-down Run: 5-10min Stretch

Wednesday

Wild Wednesday

Warm-up Run: 10min jog, followed by Drill + Strides Run (12-10-8-6-4-2)min Pace: 4:20-4:05min/km Rest: 3min jog

Cool-down Run: 5-10min Stretch

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace: 5:05 - 5:15min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates, Bike 60-90min

or

Run

50min easy pace Pace: 5:10 - 5:20min/km Cool-down Run: 5-10min Stretch

Sunday

Long Run and CNDO Run Club

30km (in total that day) incl. 2x5km at Marathon Pace target

Stretch

Week 8

Monday

Tuesday

Tuesday

Rest day

or

Cross Training

Pilates or Yoga

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 2x(3-2-1)km Pace: 4.20-4.05min/km Rest: 3min walk or jog

Cool-down Run: 5-10min Stretch

Wednesday

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: 5:10 - 5:20min/km

Cool-down Run: 5-10min Stretch

Friday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides Run 15x400m Pace: 4:00-4:05min/km Rest: 60sec

Cool-down Run: 5-10min Stretch

Saturday

Cross Training

Bike 60-90min or Swim

or

Run

50min easy pace Pace: 5:10 - 5:20min/km

Cool-down Run: 5-10min Stretch

Sunday

Long Run and CNDO Run Club

35km (in total that day) Stretch

Week 9

Monday

Tuesday

Tuesday

Rest day

or

Cross Training

Pilates or Yoga

Tuesday

Recovery Run

40min Run 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)

Wednesday

Wild Wednesday

Warm-up Run: 10min jog, followed by Drill + Strides Run 8x1km Pace: 4:10 - 4:15 Rest: 90sec walk or jog Run 8x400m Pace: 4:00-4:05min/km Rest: 1min

Cool-down Run: 5-10min Stretch

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace: 5:10 - 5:20min/km

Cool-down Run: 5-10min Stretch

Friday

Tuesday

Tuesday

Run

50min easy pace Pace: 5.10 - 5:20min/km

Cool-down Run: 5-10min Stretch

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Long Run and CNDO Run Club

30km (in total that day) including 2x5km at Marathon Pace

or

Half Marathon

at Marathon Pace

Week 10

Monday

Tuesday

Tuesday

Rest day

or

Cross Training

Pilates or Yoga

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog, Run 5x2km
Pace: 4:20 - 4:15min/km Rest: 3min jog or walk Run 2x1 km Pace: 4:15-4:10 min/km
Rest: 2min

Cool-down Run: 5-10min Stretch

Wednesday

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: 5:10 - 5:20min/km

Cool-down Run: 5-10min Stretch

Friday

Tuesday

Tuesday

Freaky Friday

Warm-up Run: 10min jog, followed by Drill + Strides Run 20x300m Pace: 3:55-4:00min/km Rest: 100m walk

Cool-down Run: 5-10min Stretch

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

or

Athletic Training

Planks Matrix Core Workout

Sunday

Long Run and CNDO Run Club

35km (in total that day)
last 5k at Marathon Pace

Stretch

Week 11

Monday

Tuesday

Tuesday

Rest day

or

Cross Training

Pilates or Yoga

Tuesday

Recovery Run

40min easy pace Pace: 5.20 - 5:30min/km

Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)

Wednesday

Wild Wednesday

Warm-up Run: 10min jog Run3x5km
Pace: 4:20 - 4:15min/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: 5:20 - 5:30min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Swim

or

Run

40min easy pace Pace: 5:40 - 5:50min/km Cool-down Run: 5-10min or

or

Athletic Training

Sunday

Long Run and CNDO Run Club

15-20km (in total that day)

Stretch

Week 12

Monday

Rest day

Tuesday

Rest day

or

Cross Training

Pilates,Yoga or 60min bike

Wednesday

Run

10min easy pace Run 5x1km Pace: 4:15 - 4:10min/km Rest: 2min jog

Cool-down Run: 5-10min Stretch

Thursday

On Run Club

6-7km easy pace

or

Run

50min easy pace Pace: 5:40 - 5:50min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Activation

20min Jog plus Drills + Strides

(what you have learned at the On Run Club)

Sunday

Race Day

sub 3:00

Copyright © 2024 CNDO GmbH & On AG. All rights reserved.

Copyright © 2024 CNDO GmbH & On AG.
All rights reserved.