Cross Training
Pilates or Yoga
or
Athletic Training
(Planks Matrix Core Workout, Push-ups Leg exercises)
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)
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
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
Cross Training
Bike 60-90min or Swim
Long Run and CNDO Run Club
15-20km (in total that day) Pace easy around 5:10-5:20min
Stretch
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)
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
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
Cross Training
Bike 60-90min or Swim
Long Run and CNDO Run Club
20km (in total that day) Pace easy around 5:10min
Stretch
Rest day
or
Cross Training
Pilates, Yoga
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)
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
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)
Long Run and CNDO Run Club
15-20km (in total that day) incl. 1x20min target at Half-Marathon Pace Stretch
Rest day
or
Cross Training
Pilates, Yoga
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)
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
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
Run
40-50min easy pace Pace: 5:10 - 5:15min/km Optional: Cross Training Bike 60-90min or Swim
Long Run and CNDO Run Club
20-25km (in total that day) Pace easy around 5.10min
Stretch
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)
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Focus on Mobility
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 5:20 - 5:30min/km
Cool-down Run: 5-10min Stretch
Run and CNDO Run Club
18-20km (in total that day) incl. 1x5km at target Half-Marathon Pace Rest: 2km easy jog
Stretch
Cross Training
Pilates or Yoga
or
Athletic Training
(Planks Matrix Core Workout, Push-ups Leg exercises)
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
Cross Training
Yoga, Pilates, Bike 60-90min
or
Recovery Run
Run 40min Pace: 5.10 - 5:20min/km
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
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
Run
50min easy pace Pace: 5:10 - 5:20min/km
Cool-down Run: 5-10min Stretch
Run and CNDO Run Club
22km (in total that day) Pace easy around 5:10min
Stretch
Rest day
or
Cross Training
Pilates or Yoga
Run
50min easy pace Pace: 5.05 - 5:15min/km
Cool-down Run: 5-10min Stretch
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
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace: 5:05 - 5:15min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
or
Run
50min easy pace Pace: 5:10 - 5:20min/km Cool-down Run: 5-10min Stretch
Long Run and CNDO Run Club
20km (in total that day) incl. 1x5km at Half-Marathon Pace target
Stretch
Rest day
or
Cross Training
Pilates or Yoga
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
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)
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 15x400m Pace: 4:00-4:05min/km Rest: 60sec
Cool-down Run: 5-10min Stretch
Cross Training
Bike 60-90min or Swim
or
Run
50min easy pace Pace: 5:10 - 5:20min/km
Cool-down Run: 5-10min Stretch
Long Run and CNDO Run Club
22km (in total that day) Stretch
Rest day
or
Cross Training
Pilates or Yoga
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)
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
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
Long Run and CNDO Run Club
15-20km (in total that day) including 1x5km at Half-Marathon Pace
Rest day
or
Cross Training
Pilates or Yoga
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
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)
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
Long Run and CNDO Run Club
15-20km (in total that day)
last 5k at Half-Marathon Pace
Stretch
Rest day
or
Cross Training
Pilates or Yoga
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)
Wild Wednesday
Warm-up Run: 10min jog Run3x5km
Pace: 4:20 - 4:15min/km Rest: 1km easy jog
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace: 5:20 - 5:30min/km
Cool-down Run: 5-10min Stretch
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
Long Run and CNDO Run Club
10-15km (in total that day)
Stretch
Rest day
or
Cross Training
Pilates,Yoga or 60min bike
Run
10min easy pace Run 5x1km Pace: 4:15 - 4:10min/km Rest: 2min jog
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
50min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
Race Day
sub 1:30