Week 1
Cross Training
Pilates or Yoga
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 12x2 minutes Pace: 4:45-4:55min/km Rest: 1min easy jog
Cool-down Run: 5-10 min Stretch
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10 min 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: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Bike 60-90min
or
Athletic Training
Planks Matrix Core Workout
Sunday
Run and CNDO Run Club
Week 2
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run: 10x4 minutes Pace: 4:45-4:55min/km Rest: 2min easy jog
Cool-down Run: 5-10 min Stretch
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10 min 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: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Bike 60-90min
or
Athletic Training
Planks Matrix Core Workout
Sunday
Run and CNDO Run Club
20-25km (in total that day) Pace Easy around 5:50min
Stretch
Week 3
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Tempo Tuesday
Run 55min steady pace – a bit slower than the Marathon target pace 5:10 - 5:15min/km
Cool-down Run: 5-10 min Stretch
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10 min 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: 5:40 - 5:50min/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: 4:25-4:35min/km Rest: 60sec easy jog
Cool-down Run: 5-10min Stretch
Sunday
Run and CNDO Run Club
25-28km (in total that day) Pace Easy around 5:50min Stretch
Week 4
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Recovery Run
40min easy pace Pace 5:50 - 6:00min/km
Cool-down Run: 5-10 min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups Leg exercises)
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run, 8-10x1k Pace: 4:45-4:50 Rest: 90sec walk or jog
Cool-down Run: 5-10 min 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
Saturday
Cross Training
Yoga, Pilates, Bike
60-90min
Sunday
Broken Long Run and CNDO Run Club
25km (in total that day) including 2x20min at target Marathon Pace Stretch
Week 5
Run
30min Recovery Pace: 5:40 - 6:00min/km followed by Athletic (Planks Matrix Core Workout), Stability exercises, Airplanes etc.
Tuesday
Rest day
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run, 4x10min Pace: 4:50-4:55 Rest: 3min walk or jog
Cool-down Run: 5-10 min 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
Saturday
Cross Training
Yoga, Pilates, Bike
60-90min
Sunday
Long Run and CNDO Run Club
28-30km (in total that day) Pace Easy around 5:50min
Stretch
Week 6
Cross Training
Pilates, Yoga or Athletic (Planks Matrix Core Workout), Stability exercise,s Airplanes etc.
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog followed by Drill + Strides Run 3x(2k-1k) Pace:4:55-4:50min/km Rest: 3min easy jog
Cool-down Run: 5-10 min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
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
Freaky Friday
Warm-up Run: 10min jog followed by Drill + Strides Run 10x400m Pace: 4:25-4:35min/km Rest: 1min Run: 6x200m fast Rest: 1min
Cool-down Run: 5-10min Stretch
Saturday
Rest day
or
Cross Training
Yoga, Pilates, Bike 60-90min
Sunday
Long Run and CNDO Run Club
30km (in total that day)
Stretch
Week 7
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Run
50min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10 min Stretch
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run (12-10-8-6-4-2)min Pace: 4:55 down to 4:30 Rest: 3min walk or jog
Cool-down Run: 5-10 min 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
Saturday
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/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
32km (in total that day) Stretch
or
Half Marathon
at Marathon Pace
Week 8
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 2x(3-2-1)km Pace: 4:55 down to 4:30 Rest: 3min walk or jog
Cool-down Run: 5-10 min 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
Saturday
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/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
35km (in total that day)
Stretch
Week 9
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/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, followed by Drill + Strides Run 5x1km Pace: 4:45-4:50 Rest: 90sec walk or jog Run 8x400m Pace: 4:25-4:35min/km Rest: 1min
Cool-down Run: 5-10 min 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
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
Saturday
Rest day
Sunday
Long Run and CNDO Run Club
30km (in total that day) include 2x20min @MP
Stretch
Week 10
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups Leg exercises)
Run
Warm-up Run: 10min jog Run 5x2km Pace: 4:50 - 4:55min/km Rest: 3min jog or walk Run 2x1 km Pace: 4:45-4:50 min/km Rest: 2min
Cool-down Run: 5-10 min 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
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
or
Run
40min easy pace Pace: 5:40 - 5:50min/km Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
25-30km (in total that day) incl. 4x15min MP
Stretch
Week 11
Monday
Rest day
Tuesday
Run
Warm-up Run: 10min jog Run 15x2 minutes Pace: 4:40-4:45 min/km Rest: 1min
Cool-down Run: 5-10 min Stretch
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10 min 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: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
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
15-20km (in total that day)
Stretch
Week 12
Monday
Rest day
Tuesday
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Run
10min easy pace Run 5x1km Pace: 4:45-4:50 min/km Rest: 2min jog
Cool-down Run: 5-10 min 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
Saturday
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
Sunday
Race Day
sub 3:30