Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tempo Tuesday
Warm-up Run: 10min 10x400m
Pace: 4:50min/km
Rest: 1min
Cool-down Run: 10min
Easy Running
25min - 30min
Pace: 6:30min/km
Optional: Cross Training for example 60min Bike
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
Tempo Tuesday
Warm-up Run: 10min 10x500m
Pace: 4:50min/km
Rest: 1min
Cool-down Run: 10min
Easy Running
35min
Pace: 6:30min/km
Optional: Cross Training for example 60min Bike
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
CNDO Run Club
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tempo Tuesday
5x800m
Pace: 5:00min/km
Rest: 90sec
+
4x200m fast
Rest: 1min
Cool-down Run: 10min
Easy Running
40min
Pace: 6:30min/km
Optional: Cross Training for example 60min Bike
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
Tempo Tuesday
Warm-up Run: 10min
5x1k
Pace: 5:00min/km
Rest: 60sec
Cool-down Run: 10min
Easy Running
40min
Pace: 6:30min/km
Optional: Cross Training for example 60min Bike
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
CNDO Run Club
Rest day
or
Cross Training
Yoga, Pilates or 60min Bike
Tempo Tuesday
Warm-up Run: 10min 2x1,6k
Pace: 5:00min/km
Rest: 90sec + 3x1k
Pace: 4:50min/km
Rest: 90sec
Cool-down Run: 10min
Easy Running
40min
Pace: 6:30min/km
Optional: Cross Training for example 60min Bike
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
Tempo Tuesday
Warm-up Run: 10min 12x200m Pace: fast
Rest: 90sec
Cool-down Run: 10min
On Run Club
6-7km
Pace: 6:30min/km
incl. Strides + Drills
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
5k Race
sub 25min