Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Easy Running
25-30min
Pace: 7:00min/km
On Run Club
6-7km
Pace: 6:30min/km
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
CNDO Run Club
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Easy Running
30-35min
Pace: 7:00min/km
On Run Club
6-7km
Pace: 6:30min/km
incl. Drills + Strides
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
Cross Training
for example 60min Bike or Yoga, Pilates etc.
CNDO Run Club
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Easy Running
35-40min
Pace: 7:00min/km
On Run Club
6-7km
Pace: 6:30min/km
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
Cross Training
for example 60min Bike or Yoga, Pilates etc.
CNDO Run Club
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tempo Tuesday
8x2min
Pace: 5:50min/km
Rest: 1min
4x1min fast
Rest: 1min
On Run Club
6-7km
Pace: 6:30min/km
incl. Drills + Strides
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
Cross Training
for example 60min Bike or Yoga, Pilates etc.
CNDO Run Club
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tempo Tuesday
7x3min
Pace: 5:50min/km
Rest: 2min
4x1min fast
Rest: 1min
On Run Club
6-7km
Pace: 6:30min/km
Athletic Training
Core and Leg Stability Core: Planks & Sit-ups with variation, Push-ups
Legs: Lunges, Airplanes, Air Squats, Bulgarian Squats
Cross Training
for example 60min Bike or Yoga, Pilates etc.
CNDO Run Club
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Easy Running
15min easy running in slow pace
Rest: 1min walk
Repeat: 2x
On Run Club
6-7km
Pace: 6:30min/km
incl. Drills + Strides
5k Race
sub 30min