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!

Free training for Copenhagen Marathon

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.

Join the Facebook group

Download the training plan as a pdf

Date / MonthDistance (km)WaterRoute
NovemberDistance Route
13 November10Lersøparken & Tuborg Havn
20 November11Gentofte
27 November12💧Utterslev Mose
Kilometers in total33 
DecemberDistance Route
4 December13Vangede
11 December14Bellahøj
18 December15Gentofte Rådhus
25 December
!Self training! 
15Ruteforslag: Skovshoved 
31 December5 – 10 – 21.1 km💧Sparta race event: Spartas New Year’s Race
Kilometers in total57 – 78.1
JanuaryDistance Route
8 January16💧Femvejen & Parkovsvej
15 January18💧Nymosen
22 January19💧Havnen & Carlsberg
29 January20💧Damhussøen & Den Grønne Sti
Kilometers in total63💧
FebruaryDistance Route
5 February21💧Amager Strandpark
12 February22💧Damhusengen & Utterslev Mose
19 February23💧Klampenborgvej & Renden
26 February24💧Damhusengen
Kilometers in total80 
MarchDistance Route
6 March5 – 10 – 21.1 km💧Sparta race event: Nike Spring Run
12 March26💧Kastrup Strandpark
19 March26💧Valbyparken & Havnen
26 March26💧Den Grønne Sti & Sydhavnen
Kilometers in total78 
AprilDistance Route
2 April27💧Basecamp & Lyngby Sø
9 April30💧Kongeruten – Raadvad
16 April24💧Renden & Dyrehaven
23 April22💧Amager Strandpark
30 April15Skovshoved
Kilometers in total118 
MayDistance Route
7 May12Hellerup
14 May42.195💧Copenhagen Marathon 2023
Kilometers in total54.195 

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.