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Marathon Sub4

Week 1

Monday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Tuesday

Run

30min easy pace

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Thursday

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

CNDO Run Club

60min (in total that day) Stretch

Week 2

Monday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

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

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

CNDO Run Club

70min (in total that day) Stretch

Week 3

Monday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

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

Tuesday

Tuesday

On Run Club

6-7km easy pace

or

Run

40min steady pace
Pace: 6.30 - 50min/km Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Tuesday

Tuesday

Cross Training

Yoga, Pilates, Bike 60-90min

Sunday

Tuesday

Tuesday

CNDO Run Club

85min (in total that day) Stretch

Copyright © 2024 CNDO GmbH. All rights reserved.

Copyright © 2024 CNDO GmbH.
All rights reserved.