Cross Training
Pilates or Yoga
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 12x2 minutes Pace: 4:45-4:55min/km Rest: 1min easy jog
Cool-down Run: 5-10 min Stretch
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10 min 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: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
or
Athletic Training
Planks Matrix Core Workout
Run and CNDO Run Club
Tempo Tuesday
Warm-up Run: 10min jog, followed by Drill + Strides Run: 10x4 minutes Pace: 4:45-4:55min/km Rest: 2min easy jog
Cool-down Run: 5-10 min Stretch
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10 min 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: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
or
Athletic Training
Planks Matrix Core Workout
Run and CNDO Run Club
20-25km (in total that day) Pace Easy around 5:50min
Stretch
Rest day
or
Cross Training
Pilates or Yoga
Tempo Tuesday
Run 55min steady pace – a bit slower than the Marathon target pace 5:10 - 5:15min/km
Cool-down Run: 5-10 min Stretch
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10 min 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: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Spicy Saturday
Warm-up Run: 10min jog, followed by Drill + Strides Run 15x400m Pace: 4:25-4:35min/km Rest: 60sec easy jog
Cool-down Run: 5-10min Stretch
Run and CNDO Run Club
25-28km (in total that day) Pace Easy around 5:50min Stretch
Rest day
or
Cross Training
Pilates or Yoga
Recovery Run
40min easy pace Pace 5:50 - 6:00min/km
Cool-down Run: 5-10 min 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, 8-10x1k Pace: 4:45-4:50 Rest: 90sec walk or jog
Cool-down Run: 5-10 min Stretch
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
Broken Long Run and CNDO Run Club
25km (in total that day) including 2x20min at target Marathon Pace Stretch
Run
30min Recovery Pace: 5:40 - 6:00min/km followed by Athletic (Planks Matrix Core Workout), Stability exercises, Airplanes etc.
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run, 4x10min Pace: 4:50-4:55 Rest: 3min walk or jog
Cool-down Run: 5-10 min Stretch
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
Long Run and CNDO Run Club
28-30km (in total that day) Pace Easy around 5:50min
Stretch
Cross Training
Pilates, Yoga or Athletic (Planks Matrix Core Workout), Stability exercise,s Airplanes etc.
Tempo Tuesday
Warm-up Run: 10min jog followed by Drill + Strides Run 3x(2k-1k) Pace:4:55-4:50min/km Rest: 3min easy jog
Cool-down Run: 5-10 min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Freaky Friday
Warm-up Run: 10min jog followed by Drill + Strides Run 10x400m Pace: 4:25-4:35min/km Rest: 1min Run: 6x200m fast Rest: 1min
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training
Yoga, Pilates, Bike 60-90min
Long Run and CNDO Run Club
30km (in total that day)
Stretch
Rest day
or
Cross Training
Pilates or Yoga
Run
50min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10 min Stretch
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run (12-10-8-6-4-2)min Pace: 4:55 down to 4:30 Rest: 3min walk or jog
Cool-down Run: 5-10 min Stretch
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups Leg exercises)
Long Run and CNDO Run Club
32km (in total that day) Stretch
or
Half Marathon
at Marathon Pace
Rest day
or
Cross Training
Pilates or Yoga
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
Wild Wednesday
Warm-up Run: 10min jog, followed by Drill + Strides Run 2x(3-2-1)km Pace: 4:55 down to 4:30 Rest: 3min walk or jog
Cool-down Run: 5-10 min Stretch
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups Leg exercises)
Long Run and CNDO Run Club
35km (in total that day)
Stretch
Rest day
or
Cross Training
Pilates or Yoga
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/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 5x1km Pace: 4:45-4:50 Rest: 90sec walk or jog Run 8x400m Pace: 4:25-4:35min/km Rest: 1min
Cool-down Run: 5-10 min Stretch
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
Long Run and CNDO Run Club
30km (in total that day) include 2x20min @MP
Stretch
Rest day
or
Cross Training
Pilates or Yoga
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10min followed by 20-30min Athletic Training (Planks Matrix Core Workout, Push-ups Leg exercises)
Run
Warm-up Run: 10min jog Run 5x2km Pace: 4:50 - 4:55min/km Rest: 3min jog or walk Run 2x1 km Pace: 4:45-4:50 min/km Rest: 2min
Cool-down Run: 5-10 min Stretch
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
or
Run
40min easy pace Pace: 5:40 - 5:50min/km Cool-down Run: 5-10min Stretch
Long Run and CNDO Run Club
25-30km (in total that day) incl. 4x15min MP
Stretch
Run
Warm-up Run: 10min jog Run 15x2 minutes Pace: 4:40-4:45 min/km Rest: 1min
Cool-down Run: 5-10 min Stretch
Recovery Run
40min easy pace Pace: 5:50 - 6:00min/km
Cool-down Run: 5-10 min 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: 5:40 - 5:50min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min
or
Run
40min easy pace Pace: 5:40 - 5:50min/km Cool-down Run: 5-10min Stretch
Long Run and CNDO Run Club
15-20km (in total that day)
Stretch
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Run
10min easy pace Run 5x1km Pace: 4:45-4:50 min/km Rest: 2min jog
Cool-down Run: 5-10 min Stretch
On Run Club
6-7km easy pace
or
Run
40min 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 3:30