German

Training plan

Marathon in sub 4:00

Training plan

Marathon in sub 4:00

Week 1

Monday

Tuesday

Tuesday

Cross Training

Pilates or Yoga

Tuesday

Run

30min easy pace

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike

60-90min

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates, Bike

60-90min

Sunday

CNDO Run Club

60min (in total that day)

Stretch

Week 2

Monday

Tuesday

Tuesday

Cross Training

Pilates or Yoga

Tuesday

Run

Warm-up Run: 10 minutes jog

Run 10x2min 5:40-5:35 Rest: 1min

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike

60-90min

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates, Bike

60-90min

Sunday

CNDO Run Club

70min (in total that day)

Stretch

Week 3

Monday

Tuesday

Tuesday

Cross Training

Pilates or Yoga

Tuesday

Run

45min steady pace – a bit slower than the Marathon target pace 5:50 - 6:00

Cool-down Run: 5-10min Stretch

Wednesday

Rest day

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates, Bike

60-90min

Sunday

CNDO Run Club

85min (in total that day)

Stretch

Week 4

Monday

Tuesday

Tuesday

Cross Training

Pilates or Yoga

Tuesday

Run

Warm-up Run: 10min jog Run 10x3min 5:40-5:35 Rest: 1min

Cool-down Run: 5-10min Stretch

Wednesday

Rest day

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/km

Cool-down Run: 5-10min Stretch

Friday

Mobility Day

Stretching, Yoga or Pilates

Saturday

Cross Training

Yoga, Pilates, Bike

60-90min

Sunday

CNDO Run Club

100min (in total that day)

Stretch

Week 5

Monday

Rest day

Tuesday

Run

50min steady pace – a bit slower than the Marathon target pace 5:50 - 6:00

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

30min Yoga, Pilates, or Athletic

(Planks Matrix Core Workout)

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/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

10k Race

or

110min Longrun

Stretch

Week 6

Monday

Tuesday

Tuesday

Cross Training

Pilates, Yoga or Swim

Tuesday

Run

45min steady pace

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

30min Yoga, Pilates, or Athletic

(Planks Matrix Core Workout)

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

CNDO Run Club

25km

(in total that day) Stretch

Week 7

Monday

Tuesday

Tuesday

Rest day

Optional

Yoga, Pilates

Tuesday

Run

Warm-up Run: 10min jog Run 10x4min 5:40-5:35 Rest: 1min

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

30min Yoga, Pilates, or Athletic

(Planks Matrix Core Workout)

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

CNDO Run Club

27km

(in total that day) Stretch

Week 8

Monday

Tuesday

Tuesday

Rest day

Optional

Yoga, Pilates

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min or Athletic

(Planks Matrix Core Workout)

Wednesday

Tuesday

Tuesday

Wild Wednesday

Warm-up Run: 10min jog Run 50min steady pace – a bit slower than the Marathon target pace 5:50 - 6:00

Cool-down Run: 5-10min Stretch

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates, Swim or Athletic

(Planks Matrix Core Workout)

Sunday

CNDO Run Club

30km

(in total that day) Stretch

Week 9

Monday

Rest day

Tuesday

Run

Warm-up Run: 10min jog Run 5x5min 5:40-5:35 Rest: 2min Run: 5x2min 5:30-5:25 Rest: 1min

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/km

Cool-down Run: 5-10min Stretch

Friday

Cross Training

Yoga, Pilates, Swim or Athletic

(Planks Matrix Core Workout)

Saturday

Rest day

Sunday

CNDO Run Club

32km

(in total that day) Stretch

Week 10

Monday

Rest day

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Wednesday

Tuesday

Tuesday

Wild Wednesday

Warm-up Run: 10min jog Run 55min steady pace – a bit slower than the Marathon target pace 5:50 - 6:00

Cool-down Run: 5-10min Stretch

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates, Swim or Athletic

(Planks Matrix Core Workout)

Sunday

CNDO Run Club

25km

(in total that day) Stretch

Week 11

Monday

Rest day

Tuesday

Run

Warm-up Run: 10min jog Run 12x2min 5:30-5:35 Rest: 1min

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

On Run Club

6-7km easy pace

or

Run

40min steady pace Pace: 6:30 - 6:50min/km

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Cross Training

Yoga, Pilates, Swim or Bike 60-90min

(Planks Matrix Core Workout)

Sunday

CNDO Run Club

15km

(in total that day) Stretch

Week 12

Monday

Rest day

Tuesday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Wednesday

Tuesday

Tuesday

Run

10min easy pace Run 7x2min 5:30-5:35 Rest: 2min walk

Cool-down Run: 5-10min Stretch

Thursday

Rest day

Friday

Rest day

Saturday

Activation

20min Jog plus Drills + Strides

(what you have learned at the On Run Club)

Sunday

Race Day

sub 4h

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

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