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Training plan

10k in sub 45min

Training plan

10k in sub 45min

Week 1

Monday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

or

Cross Training

Tuesday

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

Wednesday

Tuesday

Tuesday

Run

45-50min easy pace Pace: 5.30 - 50min/km

Cool-down Run: 5-10min Stretch

or

Cross Training

Thursday

On Run Club

6-7km easy pace

or

Run

30min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Spicy Saturday

Warm-up Run: 5-10min jog Drills + Strides 6km Tempo

Pace: 4.50-55min/km

Cool-down Run: 5-10min

Sunday

CNDO Run Club

60min easy pace

Stretch

Week 2

Monday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

or

Cross Training

Tuesday

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

Wednesday

Tuesday

Tuesday

Run

45-50min easy pace Pace: 5.30 - 50min/km

Cool-down Run: 5-10min Stretch

or

Cross Training

Thursday

On Run Club

6-7km easy pace

or

Run

30min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Spicy Saturday

Warm-up Run: 5-10min jog Drills + Strides

Intervals: 12x400m

Pace: 4.30-40min/km Rest: 60sec

Cool-down Run: 5-10min

Sunday

CNDO Run Club

70min easy pace

Stretch

Week 3

Monday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

or

Cross Training

Tuesday

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

Wednesday

Tuesday

Tuesday

Run

45-50min easy pace Pace: 5.30 - 50min/km

Cool-down Run: 5-10min Stretch

or

Cross Training

Thursday

On Run Club

6-7km easy pace

or

Run

30min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Spicy Saturday

Warm-up Run: 5-10min jog Drills + Strides 8km Tempo

Pace: 4.50-55min/km

Cool-down Run: 5-10min

Sunday

CNDO Run Club

70min easy pace

Stretch

Week 4

Monday

Athletic Training

Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Leg: Lunges, Airplanes, Air Squats, Bulgarian Squats

or

Cross Training

Tuesday

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

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates or 60min Bike

Thursday

On Run Club

6-7km easy pace

or

Run

30min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Spicy Saturday

Warm-up Run: 5-10min jog Drills + Strides

Intervals: 15x300m

Pace: 4.05-15min/km Rest: 1min

Cool-down Run: 5-10min

Sunday

CNDO Run Club

70min easy pace

Stretch

Week 5

Monday

Rest day

Tuesday

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

Wednesday

Run

45-50min easy pace Pace: 5.30 - 50min/km

Cool-down Run: 5-10min Stretch

or

Cross Training

Thursday

On Run Club

6-7km easy pace

or

Run

30min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Spicy Saturday

Warm-up Run: 5-10min jog Drills + Strides 8km Tempo

Pace: 4.45-50min/km

Cool-down Run: 5-10min

Sunday

CNDO Run Club

70- 80min easy pace

Stretch

Week 6

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog Drills + Strides

Intervals: 8x1k

Pace: 4.30-35min/km Rest: 90sec

Cool-down Run: 5-10min

Wednesday

Run

45-50min easy pace Pace: 5.30 - 50min/km

Cool-down Run: 5-10min Stretch

or

Cross Training

Thursday

On Run Club

6-7km easy pace

or

Run

30min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

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

Sunday

CNDO Run Club

60-70min easy pace

Stretch

Week 7

Monday

Rest day

Tuesday

Tempo Tuesday

Warm-up Run: 10min jog

Intervals: 4x2km

Pace: 4.30-35min/km Rest: 3min

Cool-down Run: 5-10min

Wednesday

Run

45-50min easy pace Pace: 5.30 - 50min/km

Cool-down Run: 5-10min Stretch

or

Cross Training

Thursday

On Run Club

6-7km easy pace

or

Run

30min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

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

Sunday

CNDO Run Club

50-60min easy pace

Stretch

Week 8

Monday

Rest day

Tuesday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Wednesday

Wild Wednesday

Warm-up Run: 10min jog

Intervals: 10x200m – faster than your 10k pace Rest: 1min

Cool-down Run: 5-10min

Thursday

On Run Club

6-7km easy pace

or

Run

30min easy pace Pace: 6.20 - 6.40

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 Day

sub 45 min

Copyright © 2024 CNDO GmbH. All rights reserved.

Copyright © 2024 CNDO GmbH.
All rights reserved.