Cross Training
Pilates or Yoga
Run
Warm-up Run: 10min jog Run 10x2 minutes Pace: 5:15-5:20min/km Rest: 1min
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
CNDO Run Club
70-80min
(in total that day) Pace Easy around 6min and Slower
Stretch
Cross Training
Pilates or Yoga
Run
50min steady pace – a bit slower than the Marathon target pace 5:30 - 5:35min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
CNDO Run Club
90-100min
(in total that day) Pace Easy around 6min and Slower
Stretch
Cross Training
Pilates or Yoga
Run
Warm-up Run: 10min jog Run 10x3 minutes Pace: 5:15-5:20min/km Rest: 1min
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
Long Run and CNDO Run Club
110-120min
(in total that day) Pace Easy around 6min – include 2x15min @MP
Stretch
Cross Training
Pilates or Yoga
Run
Warm-up Run: 10min jog Run 20x400m Pace: 4:55-5:00min/km Rest: 1min
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Cross Training
Athletic (Planks Matrix Core Workout)
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Broken Long Run and CNDO Run Club
26km (in total that day) Pace Easy around 6min
Stretch
Run
55min steady pace – a bit slower than the Marathon target pace 5:30 - 5:35min/km
Cool-down Run: 5-10min Stretch
Cross Training
30min Yoga, Pilates, or Athletic
(Planks Matrix Core Workout)
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
Long Run and CNDO Run Club
28km (in total that day)
Pace easy around 6min
Stretch
Cross Training
Pilates or Yoga
Run
Warm-up Run: 10min jog Run 3x(2k-1k) Pace: 5:15-5:20min/km Rest: 2:30min jog or walk
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
Long Run and CNDO Run Club
30km (in total that day)
Stretch
Rest day
Optional Pilates or Yoga
Run
Warm-up Run: 10min jog Run 12x3 minutes Pace: 5:15-5:20min/km Rest: 1min jog
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Long Run and CNDO Run Club
32km (in total that day)
or
Half Marathon
at Marathon Pace
Rest day
Optional Pilates or Yoga
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
Wild Wednesday
Warm-up Run: 10min jog Run 60min steady pace – a bit slower than the Marathon target pace 5:30 - 5:35min/km
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
Long Run and CNDO Run Club
34km (in total that day)
Stretch
Run
Warm-up Run: 10min jog Run 5x5 minutes Pace: 5:15-5:20min/km Rest: 2min Run 5x2 minutes Pace: 5:10-5:15 min/km Rest: 1min
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike
60-90min
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
Long Run and CNDO Run Club
28-30km
(in total that day) include 2x15min @MP
Stretch
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
Run
Warm-up Run: 10min jog Run 4x2km Pace: 5:15-5:20min/km Rest: 3min jog or walk Run 2x1 km Pace: 5:10-5:15 min/km Rest: 2min
Cool-down Run: 5-10min Stretch
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
Long Run and CNDO Run Club
25km (in total that day)
Stretch
Run
Warm-up Run: 10min jog Run 14x2 minutes Pace: 5:15-5:20min/km Rest: 1min
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Bike 60-90min or Athletic
(Planks Matrix Core Workout)
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
Long Run and CNDO Run Club
15km (in total that day)
Stretch
Rest day
Optional Pilates or Yoga
Run
10min easy pace Run 4x1km Pace: 5:15-5:20min/km Rest: 2min walk
Cool-down Run: 5-10min Stretch
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
Race Day
sub 3:45