Week 1
Cross Training
Pilates or Yoga
Tuesday
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
Thursday
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Cross Training
Yoga, Pilates, Bike
60-90min
Sunday
CNDO Run Club
70-80min
(in total that day) Pace Easy around 6min and Slower
Stretch
Week 2
Cross Training
Pilates or Yoga
Tuesday
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
Thursday
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Saturday
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Sunday
CNDO Run Club
90-100min
(in total that day) Pace Easy around 6min and Slower
Stretch
Week 3
Cross Training
Pilates or Yoga
Tuesday
Run
Warm-up Run: 10min jog Run 10x3 minutes Pace: 5:15-5:20min/km Rest: 1min
Cool-down Run: 5-10min Stretch
Wednesday
Rest day
Thursday
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike
60-90min
Sunday
Long Run and CNDO Run Club
110-120min
(in total that day) Pace Easy around 6min – include 2x15min @MP
Stretch
Week 4
Cross Training
Pilates or Yoga
Tuesday
Run
Warm-up Run: 10min jog Run 20x400m Pace: 4:55-5:00min/km Rest: 1min
Cool-down Run: 5-10min Stretch
Wednesday
Rest day
Thursday
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)
Saturday
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Sunday
Broken Long Run and CNDO Run Club
26km (in total that day) Pace Easy around 6min
Stretch
Week 5
Monday
Rest day
Tuesday
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)
Thursday
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike
60-90min
Sunday
Long Run and CNDO Run Club
28km (in total that day)
Pace easy around 6min
Stretch
Week 6
Cross Training
Pilates or Yoga
Tuesday
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
Thursday
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Bike
60-90min
Sunday
Long Run and CNDO Run Club
30km (in total that day)
Stretch
Week 7
Rest day
Optional Pilates or Yoga
Tuesday
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
Thursday
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Sunday
Long Run and CNDO Run Club
32km (in total that day)
or
Half Marathon
at Marathon Pace
Week 8
Rest day
Optional Pilates or Yoga
Tuesday
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
Thursday
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
Sunday
Long Run and CNDO Run Club
34km (in total that day)
Stretch
Week 9
Monday
Rest day
Tuesday
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
Thursday
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)
Saturday
Rest day
Sunday
Long Run and CNDO Run Club
28-30km
(in total that day) include 2x15min @MP
Stretch
Week 10
Monday
Rest day
Tuesday
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
Thursday
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
Sunday
Long Run and CNDO Run Club
25km (in total that day)
Stretch
Week 11
Monday
Rest day
Tuesday
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)
Thursday
On Run Club
6-7km easy pace
or
Run
40min easy pace Pace: 6:10 - 6:30min/km
Cool-down Run: 5-10min Stretch
Friday
Rest day
Cross Training
Yoga, Pilates, Swim or Athletic
(Planks Matrix Core Workout)
Sunday
Long Run and CNDO Run Club
15km (in total that day)
Stretch
Week 12
Monday
Rest day
Tuesday
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
Thursday
Rest day
Friday
Rest day
Activation
20min Jog plus Drills + Strides
(what you have learned at the On Run Club)
Sunday
Race Day
sub 3:45