Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 10x2min
Pace: 4:00-10min/km Rest: 1min easy jog
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:00 - 20min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides 8km Tempo
Pace: 4:25-30min/km
Cool-down Run: 5-10min
CNDO Run Club
12-15km easy pace
Stretch
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 6x5min
Pace: 4:05-10min/km Rest: 2min easy jog
5x30sec fast
Rest: 1min jog
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:00 - 20min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Run
45-50min easy pace
Pace: 5:00 - 20min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 15x400m
Pace: 3:50-3:55min/km Rest: 60sec
Cool-down Run: 5-10min
CNDO Run Club
12-15km easy pace
Stretch
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Run
45-50min easy pace Pace: 5:00 - 20min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
Run
45-50min easy pace Pace: 5:00 - 20min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
8km Tempo
Pace: 4:25-30min/km
Cool-down Run: 5-10min
CNDO Run Club
15km easy pace
Stretch
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 10-8-6-4-2min Pace: 4:10-3:50min/km Rest: 3min easy jog
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Run
45-50min easy pace
Pace: 5:00 - 20min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 2x1,6 k Threshold Pace: 4:05 -10min
Rest: 90sec Set Break: 3min 10x300m Pace: 3:45- 50min/km Rest: 1min Cool-down Run: 5-10min
CNDO Run Club
15km easy pace
Stretch
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
8km Tempo Pace:
4:25-30min/km
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Rest day
or
45-50min easy pace Pace: 5:00 - 20min/km
Cool-down Run: 5-10min
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides Intervals: 3(600-500-400-300-200) Pace: 3:55-3:30min/km Rest: 75sec Set Break: 2:30min Pace:
600 (3:50) ... 200(3:30)
Cool-down Run: 5-10min
CNDO Run Club
15-17km easy pace
Stretch
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tempo Tuesday
Warm-up Run: 10min jog Drills + Strides
Intervals: 5x1,6k Pace: 3:55-4:05min/km
Rest: 90sec
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Rest day
or
45-50min easy pace Pace: 5:00 - 20min/km
Cool-down Run: 5-10min
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides 3k Tempo Pace: 4:10-15min/km Set Break: 3min 15x200m Pace: 3:30-3:40min/km Rest: 1min
Cool-down Run: 5-10min
CNDO Run Club
18-20km easy pace
Stretch
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
or
Cross Training
Tempo Tuesday
Warm-up Run: 10min jog Intervals: 4x2km
Pace: 3:55-4:05min/km Rest: 2-3min 1k faster Pace: 3:50-3:55
Cool-down Run: 5-10min
Run
45-50min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
or
Cross Training
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Rest day
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 10x400m Pace: 3:40-45min/km Rest: 1min Set Break: 3min 5x200 fast Rest: 200m jog
Cool-down Run: 5-10min
CNDO Run Club
12-15km easy pace
Stretch
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Wild Wednesday
Warm-up Run: 10min jog
Intervals: 10x200m – faster than your 5k pace Rest: 1min
Cool-down Run: 5-10min
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:30 - 50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
10k Race Day
sub 40min