Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 10x2min
Pace: 4:50-55min/km Rest: 1min easy jog
Cool-down Run: 5-10min
Run
40min easy pace
Pace: 6:10 - 30min/km
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
30min easy pace Pace: 6:20 - 6:40
Cool-down Run: 5-10min 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
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
CNDO Run Club
60min easy pace
Stretch
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 10x3min
Pace: 4:50-55min/km Rest: 2min easy jog
Cool-down Run: 5-10min
40min easy pace
Pace: 6:10 - 30min/km
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
30min easy pace Pace: 6:20 - 6:40
Cool-down Run: 5-10min 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
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
CNDO Run Club
60min easy pace
Stretch
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 10-8-6-4-2min
Pace: 4:50-55min/km Rest: 3min easy jog
Cool-down Run: 5-10min
Cross Training
Yoga, Pilates or 60min Bike
On Run Club
6-7km easy pace
or
Run
35min easy pace Pace: 6:20 - 6:40
Cool-down Run: 5-10min 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
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 12x400m
Pace: 4:30-40min/km Rest: 60sec
Cool-down Run: 5-10min
CNDO Run Club
50-60min easy pace
Stretch
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 7x5min
Pace: 4:50-55min/km Rest: 2min easy jog
Cool-down Run: 5-10min
Run
45min easy pace
Pace: 6:10 - 30min/km
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
35min easy pace Pace: 6:20 - 6:40
Cool-down Run: 5-10min 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
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 15x300m
Pace: 4:20-30min/km Rest: 60sec
Cool-down Run: 5-10min
CNDO Run Club
50-60min easy pace
Stretch
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 2x 6min-5min-4min -3min
Pace: 4:50-55min/km Rest: 2min easy jog
Cool-down Run: 5-10min
Cross Training
Yoga, Pilates or 60min Bike
On Run Club
6-7km easy pace
or
Run
35min easy pace Pace: 6:50 - 6:30
Cool-down Run: 5-10min 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
Spicy Saturday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 15x200m
Pace: 5:20-30min/km Rest: 60sec
Cool-down Run: 5-10min
CNDO Run Club
60-70min easy pace
Stretch
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 4x2km
Pace: 4:50-55min/km Rest: 3min
Cool-down Run: 5-10min
Cross Training
Yoga, Pilates or 60min Bike
On Run Club
6-7km easy pace
or
Run
35min easy pace Pace: 6:50 - 6:30
Cool-down Run: 5-10min 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
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Tempo Tuesday
Warm-up Run: 5-10min jog Drills + Strides
Intervals: 10x200m – faster than your 10k pace
Rest: 1min
Cool-down Run: 5-10min
On Run Club
6-7km easy pace
or
Run
35min easy pace Pace: 6:50 - 6:30
Cool-down Run: 5-10min Stretch
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
10k Race Day
sub 50min