Week 1
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 10min 10x400m
Pace: 3:50min/km
Rest: 45sec
Cool-down Run: 10min
Easy Running
45minPace:
5:00 - 5:30min/km
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
Spicy Saturday
Warm-up Run: 10min
5-6x1k
Pace: 4.10min/km
Rest: 1min
Cool-down Run: 10min
Sunday
CNDO Run Club
in total 10km-12km
Week 2
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 10min 10x500m
Pace: 3:50 - 3:55 min/km
Rest: 1min
Cool-down Run: 10min
Easy Running
45min
Pace: 5:00 - 5:30min/km
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
Spicy Saturday
Warm-up Run: 10min 4x1,6k
Pace: 4:10min/km
Rest: 90sec
Set Break: 3min
5x200m fast
Rest: 200m jog
Cool-down Run: 10min
Sunday
CNDO Run Club
in total 10km-12km
Week 3
Monday
Rest day
Tuesday
Tempo Tuesday
5x800m
Pace: 3:50min/km
Rest: 60sec
+
4x200m fast
Rest: 1min
Cool-down
Run: 10min
Cross Training
90min Bike or Pilates, Yoga etc.
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
Spicy Saturday
Warm-up Run: 10min
3-4x(600+500+400+300) Pace: 3:50, 3:45, 3:40, 3:30)
Rest: 90sec between each rep
Cool-down Run: 10min
Sunday
CNDO Run Club
in total 10km-12km
Week 4
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 10min
6x1k
Pace: 3:55min/km
Rest: 60sec
Cool-down Run: 10min
Easy Running
45min
Pace: 5:00 - 5:30min/km
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
Spicy Saturday
Warm-up Run: 10min 10x400m
Pace: 3:40min/km
Rest: 60sec
Set Break: 3min
5x200m fast
Rest: 200m jog
Cool-down Run: 10min
Sunday
CNDO Run Club
in total 12km-15km
Week 5
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 10min
3x2k
Pace: 3:50-55min/km Rest: 2min
Set Break: 3min
5x200m fast
Rest: 60sec
Cool-down Run: 10min
Easy Running
45min
Pace: 5:00 - 5:30min/km
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
Spicy Saturday
Warm-up Run: 10min 12x300m
Pace: 3:30min/km
Rest: 75sec
Cool-down Run: 10min
Sunday
CNDO Run Club
in total 12km-15km
Week 6
Monday
Rest day
Tuesday
Easy Running
30min
Pace: 5:00 - 5:30min/km
Wild Wednesday
Warm-up Run: 10min 12x200m
Pace: fast
Rest: 90sec
Cool-down Run: 10min
Thursday
On Run Club
6-7km
Pace: 6:30min/km
incl. Drills + Strides
Friday
Rest day
Saturday
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
Sunday