Cross Training
Pilates or Yoga
Run
30min easy pace
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
CNDO Run Club
60min (in total that day)
Stretch
Cross Training
Pilates or Yoga
Run
Warm-up Run: 10 minutes jog
Run 10x2min 5:40-5:35 Rest: 1min
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
CNDO Run Club
70min (in total that day)
Stretch
Cross Training
Pilates or Yoga
Run
45min steady pace – a bit slower than the Marathon target pace 5:50 - 6:00
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
CNDO Run Club
85min (in total that day)
Stretch
Cross Training
Pilates or Yoga
Run
Warm-up Run: 10min jog Run 10x3min 5:40-5:35 Rest: 1min
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Mobility Day
Stretching, Yoga or Pilates
Cross Training
Yoga, Pilates, Bike
60-90min
CNDO Run Club
100min (in total that day)
Stretch
Run
50min steady pace – a bit slower than the Marathon target pace 5:50 - 6:00
Cool-down Run: 5-10min Stretch
Cross Training
30min Yoga, Pilates, or Athletic
(Planks Matrix Core Workout)
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
10k Race
or
110min Longrun
Stretch
Cross Training
Pilates, Yoga or Swim
Run
45min steady pace
Cool-down Run: 5-10min Stretch
Cross Training
30min Yoga, Pilates, or Athletic
(Planks Matrix Core Workout)
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
CNDO Run Club
25km
(in total that day) Stretch
Rest day
Optional
Yoga, Pilates
Run
Warm-up Run: 10min jog Run 10x4min 5:40-5:35 Rest: 1min
Cool-down Run: 5-10min Stretch
Cross Training
30min Yoga, Pilates, or Athletic
(Planks Matrix Core Workout)
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
CNDO Run Club
27km
(in total that day) Stretch
Rest day
Optional
Yoga, Pilates
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
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
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
CNDO Run Club
30km
(in total that day) Stretch
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
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
CNDO Run Club
32km
(in total that day) Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
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
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
CNDO Run Club
25km
(in total that day) Stretch
Run
Warm-up Run: 10min jog Run 12x2min 5:30-5:35 Rest: 1min
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Swim or Bike 60-90min
(Planks Matrix Core Workout)
CNDO Run Club
15km
(in total that day) Stretch
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Run
10min easy pace Run 7x2min 5:30-5:35 Rest: 2min walk
Cool-down Run: 5-10min Stretch
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
Race Day
sub 4h