Week 1
Monday
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tuesday
Easy Running
25-30min
Pace: 7:00min/km
Wednesday
Rest day
Thursday
On Run Club
6-7km
Pace: 6:30min/km
Friday
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
Saturday
Rest day
Sunday
CNDO Run Club
Week 2
Monday
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tuesday
Easy Running
30-35min
Pace: 7:00min/km
Wednesday
Rest day
Thursday
On Run Club
6-7km
Pace: 6:30min/km
incl. Drills + Strides
Friday
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
Saturday
Cross Training
for example 60min Bike or Yoga, Pilates etc.
Sunday
CNDO Run Club
Week 3
Monday
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tuesday
Easy Running
35-40min
Pace: 7:00min/km
Wednesday
Rest day
Thursday
On Run Club
6-7km
Pace: 6:30min/km
Friday
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
Saturday
Cross Training
for example 60min Bike or Yoga, Pilates etc.
Sunday
CNDO Run Club
Week 4
Monday
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tuesday
Tempo Tuesday
8x2min
Pace: 5:50min/km
Rest: 1min
4x1min fast
Rest: 1min
Wednesday
Rest day
Thursday
On Run Club
6-7km
Pace: 6:30min/km
incl. Drills + Strides
Friday
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
Saturday
Cross Training
for example 60min Bike or Yoga, Pilates etc.
Sunday
CNDO Run Club
Week 5
Monday
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tuesday
Tempo Tuesday
7x3min
Pace: 5:50min/km
Rest: 2min
4x1min fast
Rest: 1min
Wednesday
Rest day
Thursday
On Run Club
6-7km
Pace: 6:30min/km
Friday
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
Saturday
Cross Training
for example 60min Bike or Yoga, Pilates etc.
Sunday
CNDO Run Club
Week 6
Monday
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tuesday
Easy Running
15min easy running in slow pace
Rest: 1min walk
Repeat: 2x
Wednesday
Rest day
Thursday
On Run Club
6-7km
Pace: 6:30min/km
incl. Drills + Strides
Friday
Rest day
Saturday
Rest day
Sunday
5k Race
sub 30min