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Training plan

10k in sub 50min

Training plan

10k in sub 50min

Week 1

Monday

Rest day

Tuesday

Tempo Tuesday

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

Intervals: 10x2min

Pace: 4.50-55min/km Rest: 1min easy jog

Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Run

40min easy pace

Pace: 6.10 - 30min/km

Cool-down Run: 5-10min Stretch

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

Athletic Training

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

or

Cross Training

Saturday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Sunday

CNDO Run Club

60min easy pace

Stretch

Week 2

Monday

Rest day

Tuesday

Tempo Tuesday

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

Intervals: 10x3min

Pace: 4.50-55min/km Rest: 2min easy jog

Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Run

40min easy pace

Pace: 6.10 - 30min/km

Cool-down Run: 5-10min Stretch

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

Athletic Training

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

or

Cross Training

Saturday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Sunday

CNDO Run Club

60min easy pace

Stretch

Week3

Monday

Rest day

Tuesday

Tempo Tuesday

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

Intervals: 6x5min

Pace: 4.50-55min/km Rest: 3min easy jog

Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Run

45min easy pace

Pace: 6.10 - 30min/km

Cool-down Run: 5-10min Stretch

Thursday

On Run Club

6-7km easy pace

or

Run

35min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

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

or

Cross Training

Saturday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Sunday

CNDO Run Club

60-70min easy pace

Stretch

Week 4

Monday

Rest day

Tuesday

Tempo Tuesday

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

Intervals: 10-8-6-4-2min

Pace: 4.50-55min/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

35min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

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

or

Cross Training

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

50-60min easy pace

Stretch

Week 5

Monday

Rest day

Tuesday

Tempo Tuesday

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

Intervals: 7x5min

Pace: 4.50-55min/km Rest: 2min easy jog

Cool-down Run: 5-10min

Wednesday

Tuesday

Tuesday

Run

45min easy pace

Pace: 6.10 - 30min/km

Cool-down Run: 5-10min Stretch

Thursday

On Run Club

6-7km easy pace

or

Run

35min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

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

or

Cross Training

Saturday

Spicy Saturday

Warm-up Run: 5-10min jog Drills + Strides Intervals: 15x300m

Pace: 4.20-30min/km Rest: 60sec

Cool-down Run: 5-10min

Sunday

CNDO Run Club

50-60min easy pace

Stretch

Week 6

Monday

Rest day

Tuesday

Tempo Tuesday

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

Intervals: 2x 6min-5min-4min -3min

Pace: 4.50-55min/km Rest: 2min 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

35min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

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

or

Cross Training

Saturday

Spicy Saturday

Warm-up Run: 5-10min jog Drills + Strides Intervals: 15x200m

Pace: 5.20-30min/km Rest: 60sec

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: 5-10min jog Drills + Strides

Intervals: 4x2km

Pace: 4.50-55min/km Rest: 3min

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

35min easy pace Pace: 6.20 - 6.40

Cool-down Run: 5-10min Stretch

Friday

Athletic Training

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

or

Cross Training

Saturday

Rest day

or

Cross Training

Yoga, Pilates or 60min Bike

Sunday

CNDO Run Club

60-70min easy pace

Stretch

Week 8

Monday

Rest day

Tuesday

Tempo Tuesday

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

Intervals: 10x200m – faster than your 10k pace

Rest: 1min

Cool-down Run: 5-10min

Wednesday

Rest day

Thursday

On Run Club

6-7km easy pace

or

Run

35min 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 50min

Copyright © 2024 CNDO GmbH. All rights reserved.

Copyright © 2024 CNDO GmbH.
All rights reserved.