Pace groups
There will be pace groups running at the following paces (min/km): 4:30, 4:45, 5:00, 5:15, 5:30, 5:45, 6:00 and 6:15.

Pick your pace group
We recommend that you choose the pace group that runs 30-60 seconds slower than your anaerobic threshold. To put it simply, your anaerobic threshold is the maximum pace you can run for one hour without a break.

Warm-up
All group workouts begin with a 10-minute warm-up. This is 45-60 seconds slower per kilometer than the pace group’s base pace. This applies to all pace groups. This means that if you join the group running 5:00 min/km, you begin by running at pace 5:45-6:00 min/km for the first 10 minutes.

Tempo runs
On most group training sessions leading up to Copenhagen Marathon 2025, we have included tempo runs along the way. Here the pace is set so that you run 15 seconds faster than the group’s basic pace. You can see the duration of the individual tempo runs in the plan for the group training overview below.

Jogging
When there are several consecutive tempo runs on the same run, there will be jog breaks in between instead of passive breaks. Jog is performed as a warm-up pace.

Cool down
The last two kilometers of each run are done at an easy pace. This means that we slow down and run 15 seconds slower than the group’s base pace. If you for instance follow the group running 5:00 min/km, you will run 5:15 min/km for the last two kilometers.

LSD
Some of the sunday runs for the group training will be run in LSD – Long Slow Distance. This simply means that the run takes place at a base pace all the way. Your choice of base pace should therefore be calm.