Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 10x2min
Pace: 4:25-30min/km Rest: 1min easy jog
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
6km Tempo
Pace: 4:50-55min/km
Cool-down Run: 5-10min
CNDO Run Club
60min easy pace
Stretch
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 10x3min
Pace: 4:25-30min/km Rest: 1min easy jog
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 12x400m
Pace: 4:30-40min/km Rest: 60sec
Cool-down Run: 5-10min
CNDO Run Club
70min easy pace
Stretch
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 6x5min
Pace: 4:25-30min/km Rest: 3min easy jog
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
8km Tempo
Pace: 4:50-55min/km
Cool-down Run: 5-10min
CNDO Run Club
70min easy pace
Stretch
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
Intervals: (10-8-6-4-2min)
Pace: 4:35-25min/km Rest: 3min easy jog
Cool-down Run: 5-10min
Cross Training
Yoga, Pilates or 60min Bike
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 15x300m
Pace: 4:05-15min/km
Rest: 1min
Cool-down Run: 5-10min
CNDO Run Club
70min easy pace
Stretch
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 8x1min
Pace: 4:50-55min/km Pause: 2min easy jog
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
8km Tempo
Pace: 4:45-50min/km
Cool-down Run: 5-10min
CNDO Run Club
70- 80min easy pace
Stretch
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 8x1k
Pace: 4:30-35min/km Rest: 90sec
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals:s 15x200m
Pace: 3:50-4:00min/km Rest: 1min
Cool-down Run: 5-10min
CNDO Run Club
60-70min easy pace
Stretch
Tempo Tuesday
Warm-up Run: 10min jog
Intervals: 4x2k
Pace: 4:30-35min/km Rest: 3min
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 10x400m
Pace: 4.20-30min/km Rest: 1min Set Break: 3min 5x200 fast Rest: 200m jog
Cool-down Run: 5-10min
CNDO Run Club
50-60min easy pace
Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Wild Wednesday
Warm-up Run: 10min jog
Intervals: 10x200m – faster than your 10k pace Rest: 1min
Cool-down Run: 5-10min
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
10k Race Day
sub 45 min