Pace Groups
When you arrive at the group training, you must join one of our pace groups – running at the following speeds:

4:15 min/km
4:30 min/km
4:45 min/km
5:00 min/km
5:15 min/km
5:30 min/km
5:45 min/km
6:00 min/km
6:15–6:30 min/km

Choosing Your Pace Group
We recommend that you join the pace group running 30–60 seconds slower than your anaerobic threshold. In simple terms, your anaerobic threshold is the maximum pace you can maintain for one hour without a break.

Warm-Up
All group runs begin with a 10-minute warm-up as part of the route. During this section, the pace is 45–60 seconds per kilometer slower than the group’s base pace. This applies to all pace groups.
For example, if you’re in the 5:00 min/km group, you’ll start out running 5:45–6:00 min/km for the first 10 minutes.

Tempo Runs
Several group training sessions leading up to the Copenhagen Marathon 2026 include short tempo segments. During these, the pace increases to 10–15 seconds faster than the group’s base pace.
You can see the duration of each tempo segment in the training overview further down this page. A tempo segment may be defined in kilometers or minutes, and there may be several during the same run.

Active Recovery (Jog Breaks)
When there are multiple tempo segments in the same run, jog breaks are included instead of complete rest. The jog pace corresponds to the warm-up pace.

Cool-Down
The last two kilometers of each run are completed at an easy pace — about 15 seconds slower than the group’s base pace.
So if you’re in the 5:00 min/km group, you’ll run around 5:15 min/km for the final two kilometers.

LSD (Long Slow Distance)
Some of the group runs will be LSD runs — short for Long Slow Distance. These runs are done at an easy, conversational pace where you have enough energy to chat along the way. In principle, you should still feel like you could keep running when the session ends — unlike your race pace, where you’ve used up all your energy by the finish line.