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 / 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.