Week 1
Monday
Morning: Easy Run
Run 12km Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Morning: Easy Run
Run 40min Pace: 4:24 - 4:52min/km
Evening: Tempo
Warm-up Run: 15min jog, followed by Drill + Strides Run 15x2 minutes Pace: 3:15 - 3:23min/km Rest: 1min easy jog
Cool-down Run: 5-10min Stretch
Wednesday
Recovery Run
40min Run Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training
or
Cross Training
90min Bike plus stretching
Moderate Run
Warm-up Run: 5min easy jog Run 60min Pace: 3:50 - 4:00min/km
Freaky Friday
Warm up, 15 minutes jog
Run 10x1k
Pace 3:15 - 3:23min/km
Rest 60-90"
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
Sunday
Long Run
25-28km (in total that day) Pace easy around 4:20 - 4:35min/km
Stretch
Week 2
Monday
Morning: Easy Run
Run 12km Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Morning: Easy Run
Run 30-40min Pace: 4:24 - 4:52min/km
Evening: Tempo
Warm-up Run: 15min jog + Drill & Strides
Run 6x1600m Pace: 3:20 - 3:25 min/km
Rest: 90sec Set Break: 3min Run: 5x200m fast Rest: 200m jog
Wednesday
Recovery Run
40min Run Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training
or
Cross Training
90min Bike plus stretching
Moderate Run
Warm-up Run: 5min easy jog Run 60min Pace: 3:50 - 4:00min/km
Freaky Friday
Warm up, 15 minutes jog, followed by Drill + Strides Run 20x400m
3:10 - 3:15min/km
Rest 45" easy jog
Cool-down Run: 5-10min Stretch
Saturday
Recovery Run
Run 50min Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
or
Cross Training
Bike 90-120min or Swim
Sunday
Long Run
28-30km (in total that day) Pace easy around 4:20 - 4:35min/km
Stretch
Week 3
Monday
Morning: Easy Run
Run 12km Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 4x3km Pace: 3:25 - 3:30min/km
Rest: 1km easy jog
Cool-down Run: 5-10min Stretch
Wednesday
Morning: Recovery
Run 40min
Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min
Evening: Easy Run
Run 10km Pace: 4:24 - 4:52min/km
Moderate Run
Warm-up Run: 5min easy jog
Run 70min Pace: 3:50 - 4:00min/km
Freaky Friday
Warm up, 15 minutes jog, followed by Drill + Strides Run 10x400m
3:10 - 3:15min/km
Rest 45"
Run 10x200m fast (33"-35")
Rest 200m jog
Cool-down Run: 5-10min Stretch
Saturday
Easy Run
Run 50min Pace: 4:24 - 4:52min/km
or
Cross Training
Bike 60-90min or Swim
Sunday
Long Run
30-32km (in total that day) Pace easy around 4:20 - 4:35min/km
Stretch
Week 4
Monday
Morning: Easy Run
Run 12km Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run, 12x1k Pace: 3:20 - 3:25 min/km
Rest: 90sec walk or jog Cool-down Run: 5-10min Stretch
Wednesday
Rest day
Thursday
Morning: Moderate Run
Warm-up Run: 5min easy jog Run 75min Pace: 3:50 - 4:00min/km
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Friday
Morning: AM Run
Recovery 40 minutes Pace 4:38 - 5:06min/km Cool-down Run: 5-10min
Evening: PM Run
Recovery 50 minutes Pace 4:38 - 5:06min/km Cool-down Run: 5-10min
Saturday
Easy Run
Run 50min Pace: 4:24 - 4:52min/km
or
Cross Training
Bike 60-90min or Swim
Sunday
Broken Long Run
25km (in total that day)
10k Easy
5k Moderate
5k Marathon pace
2k Halfmarathon pace
1k 10k Pace
2k easy
Stretch
Week 5
Monday
Morning: Easy Run
Run 12km Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 3x(2k-1k-1k )
Pace: 3:30 - 3:20min/km Rest: 3min jog
Cool-down Run: 5-10min Stretch
Wednesday
Recovery Run
Run 50min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min
followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Thursday
Moderate Run
Warm-up Run: 5min easy jog
Run 75min Pace: 3:50 - 4:00min/km
Friday
Freaky Friday
Warm up, 15 minutes jog, followed by Drill + Strides
Run 15min Tempo 3:26 - 3:35min/km Rest 4min jog Run 10x2min
3:15 - 3:23min/km
Rest 1min jog Set Break 4min 15min Tempo 3:26 - 3:35min/km Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
or
Easy Run
Run 50min Pace:
4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run
32-34km (in total that day) Pace easy around 4:20 - 4:35min
Stretch
Week 6
Monday
Morning: Easy Run
Run 12km Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run, 10x1200m Pace: 3:20 - 3:25min/km
Rest: 90sec walk or jog 200m
Cool-down Run: 5-10min Stretch
Wednesday
Recovery Run
Run 50min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Thursday
Moderate Run
Warm-up Run: 5min easy jog
Run 75min Pace: 3:50 - 4:00min/km
Cool-down Run: 5-10min
Stretch
Friday
Morning: AM Run
Recovery 40 minutes Pace 4:38 - 5:06min/km Cool-down Run: 5-10min
Evening: PM Run
Recovery 50 minutes Pace 4:38 - 5:06min/km Cool-down Run: 5-10min
Saturday
Cross Training
Bike 60-90min or Swim
or
Easy Run
Run 50min Pace:
4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Broken Long Run
28km (in total that day)
5k easy Jog
5k Marathon pace
2k Easy
5k Marathon pace
2k Easy
2k Halfmarathon pace
2k Easy
5k Marathon pace
2k Easy
Week 7
Monday
Morning: Easy Run
Run 12km Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 4(2k-1k) Pace: 3:28 - 3:20min/km
Rest: 2min Run: 5x200m fast Rest: 200m jog
Cool-down Run: 5-10min Stretch
Wednesday
Morning: Recovery Run
Run 40min
Pace: 4:38 - 5:06min/km Cool-down Run: 5-10min
Evening: Easy Run
Run 10km
Pace: 4:24 - 4:52min/km
Thursday
Morning: Recovery Run
Run 40min
Pace: 4:38 - 5:06min/km Cool-down Run: 5-10min
Evening: Recovery Run
Run 50min
Pace: 4:24 - 4:52min/km Cool-down Run: 5-10min
Friday
Freaky Friday
Warm up, 15 minutes jog, followed by Drill + Strides 16km Fartlek 1k fast
Pace 3:30 - 3:25min
1k moderate
30"-40" slower
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
or
Easy Run
Run 50min Pace:
4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run
35km (in total that day) Pace easy around 4:20 - 4:35min
Stretch
Week 8
Monday
Morning: Easy Run
Run 12km Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 2x(3-2-1)km Pace: 3:30 - 3:20min/km
Rest: 3min jog
Cool-down Run: 5-10min Stretch
Wednesday
Rest day
Thursday
Morning: Recovery Run
Run 40min
Pace: 4:38 - 5:06min/km Cool-down Run: 5-10min
Evening: Recovery Run
Run 50min
Pace: 4:24 - 4:52min/km Cool-down Run: 5-10min
Friday
Freaky Friday
Moderate Run
Run 85-90min
Pace 3:50 - 4:00min/km Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
or
Easy Run
Run 50min Pace:
4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Broken Long Run
30km (in total that day) Run 5k Warm-up including 3x6km at Marathon pace Rest: 2k Easy in between Cool-down Run: 5-10min
Week 9
Monday
Morning: Easy Run
Run 12km Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 2x(3-2-1)km Pace: 3:30 - 3:20min/km
Rest: 3min jog
Cool-down Run: 5-10min Stretch
Wednesday
Recovery Run
Run 50min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Thursday
On Run Club
6-7km easy pace
or
Easy Run
Run 50min Pace: 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm up, 15 minutes jog, followed by Drill + Strides 6km Tempo 3:26 - 3:35min/km
Rest 7min 20x200 Pace 34" - 36" Rest 200m jog
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
or
Easy Run
Run 50min Pace:
4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run
37km (in total that day) Pace easy around 4:20 - 4:35min
Stretch
Week 10
Monday
Morning: Easy Run
Run 12km Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Evening: Training
20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Tuesday
Morning: Recovery Run
Run 40min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min
Evening: Recovery Run
Run 50min Pace: 4:24 - 4:52min/km
Cool-down Run: 5-10min
Wednesday
Wild Wednesday
Warm-up Run: 10min jog Run7x1600m Pace: 3:25 - 3:20min/km Rest: 90sec Set Break: 3min Run 5x200 fast Rest: 1min
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Easy Run
Run 50min Pace: 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Morning: AM Run
Recovery 40 minutes Pace 4:38 - 5:06min/km Cool-down Run: 5-10min
Evening: PM Run
Recovery 50 minutes Pace 4:24 - 4:52min/km Cool-down Run: 5-10min
Saturday
Cross Training
Bike 60-90min or Swim
or
Easy Run
Run 50min Pace:
4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Broken Long Run
32km (in total that day) Run 5k Warm-up
Run 2x7km Marathon Pace Rest: 2k Easy in between Run 2x2k HM Pace Rest: 1k Easy Run 1k 10k Pace Cool-down Run: 5-10min
Week 11
Monday
Rest day
Tuesday
Recovery Run
Run 40min Pace: 4:38 - 5:06min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Wednesday
Wild Wednesday
Warm-up Run: 10min jog Run 3x5km
Pace: 3:30 - 3:25min/km Rest: 1km easy jog
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Easy Run
Run 50min Pace: 4:20 - 4:40min/km
Cool-down Run: 5-10min Stretch
Friday
Morning: AM Run
Recovery 40 minutes Pace 4:38 - 5:06min/km Cool-down Run: 5-10min
Evening: PM Run
Recovery 50 minutes Pace 4:38 - 5:06min/km Cool-down Run: 5-10min
Saturday
Cross Training
Bike 60-90min or Swim
or
Easy Run
Run 50min Pace:
4:38 - 5:06min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run
25km (in total that day) Last 5k at Marathon pace Stretch
Week 12
Monday
Rest day
Tuesday
Rest
or
Cross Training
Yoga, Pilates or 60min Bike
Wednesday
Easy Run
Run 10min easy pace
Run 5x1km
Pace: 3:25 - 3:20min/km Rest: 2min jog
Run: 5x200 fast
Rest: 1min
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Easy Run
Run 50min Pace: 4:20 - 4:40min/km
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
Race Day
sub 2:30