Week 1
Cross Training
Pilates or Yoga
or
Athletic Training
(Planks Matrix Core Workout, Push-ups Leg exercises)
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 12x2 minutes Pace: 4:10-4:05min/km Rest: 1min easy jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 40min Pace: 5.10 - 5:20min/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
Run
40min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog Run 12x30sec fast Rest: 3:30 easy jog Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
Sunday
Long Run and CNDO Run Club
25km (in total that day) Pace easy around 5:10-5:20min
Stretch
Week 2
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 10x4 minutes Pace: 4:10-4:05min/km Rest: 2min easy jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 40min Pace: 5.30 - 5.40min/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
Run
40min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides Run 15x400m Pace: 4:00-4:05min/km Rest: 60sec easy jog
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
Sunday
Long Run and CNDO Run Club
28km (in total that day) Pace easy around 5:10min
Stretch
Week 3
Rest day
or
Cross Training
Pilates, Yoga
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 3x3km Pace: 4:10-4:05min/km Rest: 1k easy jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 40min Pace: 5.30 - 5.40min/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
Run
40min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Run
50-50min easy pace Pace: 5.20 - 5.30min/km followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups, Leg exercises)
Sunday
Long Run and CNDO Run Club
25km (in total that day) incl. 2x20min target at Marathon Pace Stretch
Week 4
Rest day
or
Cross Training
Pilates, Yoga
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run, 10x1k
Pace: 4:10-4:05min/km Rest: 90sec walk or jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 40min Pace: 5:10 - 5:20min/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
Run
40min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides Run 12x400m Pace: 4:15-4:25min/km Rest: 60sec easy jog Run 8x200m fast Rest: 60sec
Cool-down Run: 5-10min Stretch
Saturday
Run
40-50min easy pace Pace: 5:10 - 5:15min/km Optional: Cross Training Bike 60-90min or Swim
Sunday
Long Run and CNDO Run Club
30km (in total that day) Pace easy around 5.10min
Stretch
Week 5
Monday
Rest day
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 3x(2k-1k-1k) Pace: 4:15-4:05min/km Res: 3min walk or jog
Cool-down Run: 5-10min Stretch
Recovery Run
Run 40min Pace: 5:10 - 5:20min/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
Run
40min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Friday
Cross Training
Yoga, Pilates, Focus on Mobility
Saturday
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 5:20 - 5:30min/km
Cool-down Run: 5-10min Stretch
Sunday
Run and CNDO Run Club
28km (in total that day) incl. 2x5km at target Marathon Pace Rest: 2km easy jog
Stretch
Week 6
Cross Training
Pilates or Yoga
or
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:4:10-4:05min/km Rest: 90sec walk or jog
Cool-down Run: 5-10min Stretch
Wednesday
Cross Training
Yoga, Pilates, Bike 60-90min
or
Recovery Run
Run 40min Pace: 5.10 - 5:20min/km
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides Run 10min Tempo Pace: 4.25- 4.30min/km Rest: 3-4min Run 10x400m Pace: 4:00-4:05min/km Rest: 75sec Set Break: 3-4min Run 10min Tempo Pace: 4.25- 4.30min/km Cool-down Run: 5-10min Stretch
Saturday
Run
50min easy pace Pace: 5:10 - 5:20min/km
Cool-down Run: 5-10min Stretch
Sunday
Run and CNDO Run Club
32km (in total that day) Pace easy around 5:10min
Stretch
Week 7
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Run
50min easy pace Pace: 5.05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Wednesday
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run (12-10-8-6-4-2)min Pace: 4:20-4:05min/km Rest: 3min jog
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Bike 60-90min
or
Run
50min easy pace Pace: 5:10 - 5:20min/km Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
30km (in total that day) incl. 2x5km at Marathon Pace target
Stretch
Week 8
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 2x(3-2-1)km Pace: 4.20-4.05min/km Rest: 3min walk or jog
Cool-down Run: 5-10min Stretch
Wednesday
Recovery Run
Run 40min Pace: 5:10 - 5:20min/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
Run
50min easy pace Pace: 5:10 - 5:20min/km
Cool-down Run: 5-10min Stretch
Friday
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides Run 15x400m Pace: 4:00-4:05min/km Rest: 60sec
Cool-down Run: 5-10min Stretch
Saturday
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 5:10 - 5:20min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
35km (in total that day) Stretch
Week 9
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Recovery Run
40min Run Pace: 5.10 - 5:20min/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, followed by Drill + Strides Run 8x1km Pace: 4:10 - 4:15 Rest: 90sec walk or jog Run 8x400m Pace: 4:00-4:05min/km Rest: 1min
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace: 5:10 - 5:20min/km
Cool-down Run: 5-10min Stretch
Run
50min easy pace Pace: 5.10 - 5:20min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
Sunday
Long Run and CNDO Run Club
30km (in total that day) including 2x5km at Marathon Pace
or
Half Marathon
at Marathon Pace
Week 10
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Tempo Tuesday
Warm-up Run: 10min jog, Run 5x2km
Pace: 4:20 - 4:15min/km Rest: 3min jog or walk Run 2x1 km Pace: 4:15-4:10 min/km
Rest: 2min
Cool-down Run: 5-10min Stretch
Wednesday
Recovery Run
Run 40min Pace: 5.10 - 5:20min/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
Run
50min easy pace Pace: 5:10 - 5:20min/km
Cool-down Run: 5-10min Stretch
Freaky Friday
Warm-up Run: 10min jog, followed by Drill + Strides Run 20x300m Pace: 3:55-4:00min/km Rest: 100m walk
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
or
Athletic Training
Planks Matrix Core Workout
Sunday
Long Run and CNDO Run Club
35km (in total that day)
last 5k at Marathon Pace
Stretch
Week 11
Rest day
or
Cross Training
Pilates or Yoga
Tuesday
Recovery Run
40min easy pace Pace: 5.20 - 5:30min/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 Run3x5km
Pace: 4:20 - 4:15min/km Rest: 1km easy jog
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace: 5:20 - 5:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Swim
or
Run
40min easy pace Pace: 5:40 - 5:50min/km Cool-down Run: 5-10min or
or
Athletic Training
Sunday
Long Run and CNDO Run Club
15-20km (in total that day)
Stretch
Week 12
Monday
Rest day
Tuesday
Rest day
or
Cross Training
Pilates,Yoga or 60min bike
Wednesday
Run
10min easy pace Run 5x1km Pace: 4:15 - 4:10min/km Rest: 2min jog
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
Sunday
Race Day
sub 3:00