Week 1
Cross Training
Pilates or Yoga
Tuesday
Run
30min easy pace
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
Thursday
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Bike
60-90min
Sunday
CNDO Run Club
60min (in total that day)
Stretch
Week 2
Cross Training
Pilates or Yoga
Tuesday
Run
Warm-up Run: 10 minutes jog
Run 10x2min 5:40-5:35 Rest: 1min
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
Thursday
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Bike
60-90min
Sunday
CNDO Run Club
70min (in total that day)
Stretch
Week 3
Cross Training
Pilates or Yoga
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
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Bike
60-90min
Sunday
CNDO Run Club
85min (in total that day)
Stretch
Week 4
Cross Training
Pilates or Yoga
Tuesday
Run
Warm-up Run: 10min jog Run 10x3min 5:40-5:35 Rest: 1min
Cool-down Run: 5-10min Stretch
Wednesday
Rest day
Thursday
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Friday
Mobility Day
Stretching, Yoga or Pilates
Saturday
Cross Training
Yoga, Pilates, Bike
60-90min
Sunday
CNDO Run Club
100min (in total that day)
Stretch
Week 5
Monday
Rest day
Tuesday
Run
50min steady pace – a bit slower than the Marathon target pace 5:50 - 6:00
Cool-down Run: 5-10min Stretch
Cross Training
30min Yoga, Pilates, or Athletic
(Planks Matrix Core Workout)
Thursday
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/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
10k Race
or
110min Longrun
Stretch
Week 6
Cross Training
Pilates, Yoga or Swim
Tuesday
Run
45min steady pace
Cool-down Run: 5-10min Stretch
Cross Training
30min Yoga, Pilates, or Athletic
(Planks Matrix Core Workout)
Thursday
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Bike 60-90min
Sunday
CNDO Run Club
25km
(in total that day) Stretch
Week 7
Rest day
Optional
Yoga, Pilates
Tuesday
Run
Warm-up Run: 10min jog Run 10x4min 5:40-5:35 Rest: 1min
Cool-down Run: 5-10min Stretch
Cross Training
30min Yoga, Pilates, or Athletic
(Planks Matrix Core Workout)
Thursday
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Bike 60-90min
Sunday
CNDO Run Club
27km
(in total that day) Stretch
Week 8
Rest day
Optional
Yoga, Pilates
Tuesday
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
Wild Wednesday
Warm-up Run: 10min jog Run 50min steady pace – a bit slower than the Marathon target pace 5:50 - 6:00
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
Sunday
CNDO Run Club
30km
(in total that day) Stretch
Week 9
Monday
Rest day
Tuesday
Run
Warm-up Run: 10min jog Run 5x5min 5:40-5:35 Rest: 2min Run: 5x2min 5:30-5:25 Rest: 1min
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
Thursday
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Friday
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
Saturday
Rest day
Sunday
CNDO Run Club
32km
(in total that day) Stretch
Week 10
Monday
Rest day
Tuesday
Cross Training
Yoga, Pilates, Bike 60-90min
Wild Wednesday
Warm-up Run: 10min jog Run 55min steady pace – a bit slower than the Marathon target pace 5:50 - 6:00
Cool-down Run: 5-10min Stretch
Thursday
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
Sunday
CNDO Run Club
25km
(in total that day) Stretch
Week 11
Monday
Rest day
Tuesday
Run
Warm-up Run: 10min jog Run 12x2min 5:30-5:35 Rest: 1min
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
Thursday
On Run Club
6-7km easy pace
or
Run
40min steady pace Pace: 6:30 - 6:50min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Swim or Bike 60-90min
(Planks Matrix Core Workout)
Sunday
CNDO Run Club
15km
(in total that day) Stretch
Week 12
Monday
Rest day
Tuesday
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Run
10min easy pace Run 7x2min 5:30-5:35 Rest: 2min walk
Cool-down Run: 5-10min Stretch
Thursday
Rest day
Friday
Rest day
Saturday
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
Sunday
Race Day
sub 4h