Copenhagen Marathon Group training
Sparta Athletics & Running organises the official Copenhagen Marathon training and offers free Sunday Runs in Copenhagen, where we run the long run of the week together. Everyone is welcome no matter their level or age – we have a pace for everyone.
Run with us
Run your long training runs with Sparta in Copenhagen! You are welcome both if you are training for the Copenhagen Marathon but also if you just enjoy running longer distances. It is easy to combine our Sunday runs with your training program and training philosophy as long runs at an easy pace is a part of almost any marathon training program.
You are welcome to join as many or as few Sundays you would like and there is no need to sign up before – you simply just show up. If you want to run with us it is a good idea to join the Facebook group Spartas søndagsfællestræning as the routes and any changes will be posted there.
Some Sundays the training is replaced by a Sparta Race, which you have to sign up for – both for the experience but also to test your pace at a real race before the Copenhagen Marathon.
We run every Sunday at 9:00 AM from November 19 until the Copenhagen Marathon on May 5. We start and finish at Sparta Hallen Gunnar Nu Hansens Plads 11, DK-2100 Copenhagen. You can change and shower, as well as store your things in the lockers at the Østerbro Sports Center – right next to Sparta.
You can find toilets, changing rooms and luggage storage in Idrætshuset at Østerbro Stadion. Often there is a water station during the run but not always. We recommend you bring your own hydration belt to reduce the use of single use drinking cups.
We divide into pace groups, in the following paces (min/km): 4:15, 4:30, 4:45, 5:00, 5:15, 5:30, 5:45, 6:00 and 6:15. Both new and experienced marathon runners are most welcome.
Group training plan for CPH Marathon 2024
Here is the plan for Sparta’s group training for the Copenhagen Marathon 2024. The training is designed to focus on improving your overall fitness rather than just simple distance running.
This means that you won’t get the most out of your training if you run at the same pace every Sunday. In the period leading up to the end of January, we recommend that you run slowly on Sundays. You should be able to have a conversation comfortably throughout the entire run.
Starting in February, we will switch to tempo runs. You should choose a group that matches your base pace, so the included tempo runs will push your heart rate and breathing. We will increase the pace by 15 seconds, so for example, the 5:00-minute-per-kilometer group will run at 4:45 for the tempo part. This applies to all groups. During a tempo run, you should be able to speak in short sentences.
- LSD: Long slow distance, 30-60 seconds slower than your base pace.
- Tempo: 5 to 15 seconds faster than your base pace.
We look forward to seeing you at the group training sessions!
5 km – 10 km – 21,1 km
Tempo: 30 min
Tempo: 3 x 15 min
Tempo: 2 x 20 min
Tempo: 3 x 20 min
Kilometers in total
107 – 123,1 km