Free Sunday Runs
Free and for runners of all abilities, Sparta Athletics & Running organizes long Sunday runs in Copenhagen.
Come and join us for a run if you’re preparing for the Copenhagen Marathon or just want to enjoy a nice run together with others. You don’t need to sign up, and you can join as many or few trainings you feel like. We look forward to seeing you!
Training plan 2022 – 2023
We recommend you join our Facebook group where any changes and practical information will be posted. For more practical information, see further below on this page.
Download the training plan as a pdf
| Date / Month | Distance (km) | Water | Route |
|---|---|---|---|
| November | Distance | Route | |
| 13 November | 10 | Lersøparken & Tuborg Havn | |
| 20 November | 11 | Gentofte | |
| 27 November | 12 | 💧 | Utterslev Mose |
| Kilometers in total | 33 | ||
| December | Distance | Route | |
| 4 December | 13 | Vangede | |
| 11 December | 14 | Bellahøj | |
| 18 December | 15 | Gentofte Rådhus | |
| 25 December !Self training! | 15 | Ruteforslag: Skovshoved | |
| 31 December | 5 – 10 – 21.1 km | 💧 | Sparta race event: Spartas New Year’s Race |
| Kilometers in total | 57 – 78.1 | ||
| January | Distance | Route | |
| 8 January | 16 | 💧 | Femvejen & Parkovsvej |
| 15 January | 18 | 💧 | Nymosen |
| 22 January | 19 | 💧 | Havnen & Carlsberg |
| 29 January | 20 | 💧 | Damhussøen & Den Grønne Sti |
| Kilometers in total | 63 | 💧 | |
| February | Distance | Route | |
| 5 February | 21 | 💧 | Amager Strandpark |
| 12 February | 22 | 💧 | Damhusengen & Utterslev Mose |
| 19 February | 23 | 💧 | Klampenborgvej & Renden |
| 26 February | 24 | 💧 | Damhusengen |
| Kilometers in total | 80 | ||
| March | Distance | Route | |
| 6 March | 5 – 10 – 21.1 km | 💧 | Sparta race event: Nike Spring Run |
| 12 March | 26 | 💧 | Kastrup Strandpark |
| 19 March | 26 | 💧 | Valbyparken & Havnen |
| 26 March | 26 | 💧 | Den Grønne Sti & Sydhavnen |
| Kilometers in total | 78 | ||
| April | Distance | Route | |
| 2 April | 27 | 💧 | Basecamp & Lyngby Sø |
| 9 April | 30 | 💧 | Kongeruten – Raadvad |
| 16 April | 24 | 💧 | Renden & Dyrehaven |
| 23 April | 22 | 💧 | Amager Strandpark |
| 30 April | 15 | Skovshoved | |
| Kilometers in total | 118 | ||
| May | Distance | Route | |
| 7 May | 12 | Hellerup | |
| 14 May | 42.195 | 💧 | Copenhagen Marathon 2023 |
| Kilometers in total | 54.195 |
Practical details
Time & place: We run every Sunday at 9:00 AM from November 13 until the Copenhagen Marathon on May 14. Meeting point is on the tracks at Østerbro Stadion. Entrance is through the gate from Gunnar Nu Hansens Plads 11, DK-2100 Copenhagen.
Pace groups: We will divide us into different pace groups running in the following paces (min/km): 4:30 / 4:45 / 5:00 / 5:15 / 5:30 / 5:45 / 6:00 / 6:15 / 6:30.
Both new and experienced marathon runners are most welcome.
Facilities: Due to fire damage restoration, there are unfortunately no showers, toilets or baggage bag storage available.
Water stations: Often there will be a water station during the run. We recommend you bring your own bottle / hydration belt which you can refill at the water station in order to reduce the use of drinking cups.
