Week 1
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 min Pace: 4:20-4:30min/km Rest: 1min easy jog
Cool-down Run: 5-10min Stretch
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: 5.20 - 5:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Bike 60-90min
or
Run
50min easy pace Pace: 5:20 - 5:30min/km
Cool-down Run: 5-10min Stretch
Sunday
Run and CNDO Run Club
25km (in total that day) Pace Easy around 5:20min
Stretch
Week 2
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 10x4 min Pace:4:20-4:30min/km Rest: 2min easy jog
Cool-down Run: 5-10min Stretch
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: 5:20 - 5:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Spicy Saturday
Warm-up Run: 10min jog, followed by Drill + Strides Run 15x400m Pace: 4:15-4:25min/km Rest: 60sec easy jog
Cool-down Run: 5-10min Stretch
Sunday
Run and CNDO Run Club
25-30km (in total that day) Pace Easy around 5:20min
Stretch
Week 3
Rest day
or
Cross Training
Pilates, Yoga
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 3x3 min
Pace:4:30-4:35min/km Rest: 3min easy jog
Cool-down Run: 5-10min Stretch
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
50min easy pace Pace: 5:20 - 5:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Run
40-50min 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)
Sunday
Run and CNDO Run Club
25km (in total that day) incl. 2x20min at target Marathon Pace
Stretch
Week 4
Rest day
or
Cross Training
Pilates, Yoga
Tuesday
Recovery Run
40min Run 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)
or
Cross Training
Bike 60-90min easy
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run, 10x1k Pace: 4:25-4:30min/km Rest: 90sec walk or 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
Spicy Saturday
Warm-up Run: 10min jog, followed by Drill + Strides Run 10x400m Pace: 4:15-4:25min/km Rest: 60sec easy jog Run 8x200m fast Rest 60sec
Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
28km (in total that day) Pace Easy around 5:20min
Stretch
Week 5
Monday
Rest day
Tuesday
Recovery Run
30min Run Pace: 5:30 - 5:40min/km followed by Athletic Training
(Planks Matrix Core Workout, Stability exercises, Airplanes etc.)
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 3x(2k-1k-0,5k) Pace: 4:35-4:20min/km Rest: 3min walk or 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
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
Long Run and CNDO Run Club
28km (in total that day) incl. 2x5km at target Marathon Pace Rest: 2km easy jog
Stretch
Week 6
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 6x8min Pace: 4:35-4:30min/km Rest: 3min easy jog
Cool-down Run: 5-10min Stretch
Wednesday
Cross Training
Yoga, Pilates, Bike 60-90min
or
Recovery Run
Run: 30min Pace: 5:30 - 5:40min/km
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
Freaky Friday
Warm-up Run: 10min jog followed by Drill + Strides Run 15min Tempo
Pace: 4.40- 4.45min/km Rest: 3-4min Run 10x500m
Pace: 4:15-4:25min/km Rest: 75sec
Cool-down Run: 5-10min Stretch
Saturday
Rest day
or
Cross Training
Pilates or Yoga focused on mobility
Sunday
Long Run and CNDO Run Club
32km (in total that day) Pace Easy around 5:20min
Stretch
Week 7
Rest day
or
Cross Training
Pilates or Yoga focused on mobility
Tuesday
Run
50min easy pace Pace: 5:20 - 5:30min/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: 4:35-4:20min/km Rest: 3min walk or 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
Cross Training
Yoga, Pilates, Bike 60-90min
Sunday
Long Run and CNDO Run Club
32km (in total that day) Pace Easy around 5:20min
Stretch
Week 8
Rest day
or
Cross Training
Pilates or Yoga focused on mobility
Tuesday
Cross Training
Yoga, Pilates, Bike 60-90min
or
Athletic Training
Planks Matrix Core Workout
Wednesday
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 2x(3-2-1)km Pace: 4:35-4:20min/km Rest: 3min walk or 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
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)
Sunday
Long Run and CNDO Run Club
30km (in total that day) including 3x5km at Marathon Pace
Stretch
Week 9
Rest day
or
Cross Training
Pilates or Yoga focused on mobility
Tuesday
Recovery Run
Run 50min 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, followed by Drill + Strides Run 8x1km Pace: 4:30-4:25 Rest: 90sec walk or jog Run 5x400m Pace: 4:20-4:15min/km Rest: 1min
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
Cross Training
Yoga, Pilates, Bike 60-90min
or
Run
50min easy pace Pace: 5:20 - 5:30min/km Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
35km (in total that day)
Stretch
Week 10
Rest day
or
Cross Training
Pilates or Yoga focused on mobility
Tuesday
Recovery Run
Run 50min 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: 10min jog Run 5x2km Pace: 4:35 - 4:30min/km Rest: 3min jog or walk Run 2x1 km Pace: 4:30-4:25 min/km Rest: 2min
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
Cross Training
Yoga, Pilates, Bike 60-90min
Cross Training
Yoga, Pilates, Bike 60-90min
or
Run
40min easy pace Pace: 5:40 - 5:50min/km Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
30km (in total that day) including 2x5km at Marathon Pace
Stretch
Week 11
Rest day
or
Cross Training
Pilates or Yoga focused on mobility
Tuesday
Recovery Run
Run 40min 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 Run3x4km Pace: 4:35 - 4:30min/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
Cross Training
Yoga, Pilates, Bike 60-90min
or
Run
40min easy pace Pace: 5:40 - 5:50min/km Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
10-15km (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: 4:35 - 4:30min/km Rest: 2min jog
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Activation
20min Jog plus Strides + Drills
(what you have learned at the On Run Club)
Sunday
Race Day
sub 3:15