Group training for the
Copenhagen Marathon 2026
Copenhagen Marathon 2026
Running with others is fun, effective and motivating. And it’s just easier to push yourself and get better than when you’re on your own.
That’s why Sparta Athletics & Running is organizing free group training all the way up to the Copenhagen Marathon on May 10th.
You’re welcome to join as many Sundays as you like. And you don’t need to sign up beforehand – you just show up. We recommend that you join our Facebook group if you want to run along. Here the routes and any changes will be updated regularly.
Practical Information
Time and Place
We run every Sunday at 9:00 AM from November until the Copenhagen Marathon on May 10. We meet at Idrætshuset, Gunnar Nu Hansens Plads 7, next to Østerbro Stadium. Please arrive in good time. We look forward to seeing you.
Facilities
Toilets, changing rooms, and lockers for luggage are available at Idrætshuset by Østerbro Stadium. Bring a padlock if you wish to store your belongings in a locker.
Refreshments on the Route
There will be a water station along most routes. Please bring a foldable cup to help minimize packaging waste.
Good to know
How the group training works
Which pace groups are available for the group training? What does LSD mean, and how fast do you run during tempo sessions? Find answers to the most frequently asked questions here.
8 important tips for running together
Running in a group is different from running on your own. That’s why we’ve gathered some important tips to know before we head out together.
Follow our Facebook group
Join our Facebook group. Here you can see photos from the group training, stay updated on any changes, get answers to your questions – and much more.
Training plan for the Copenhagen Marathon 2026
November 2025
Date
Distance & water
Tempo
See the course
December 2025
Date
Distance & water
Tempo
See the course
31. december
Choose between 5, 10 eller 21,1 km. Water station on the course.
Race!
January 2026
Date
Distance & water
Tempo
See the course
February 2026
Date
Distance & water
Tempo
See the course
March 2026
Date
Distance & water
Tempo
See the course
8. march
Choose between 5, 10 eller 21,1 km. There is a water station on the course.
Race
Nike Spring Run
April 2026
Date
Distance & water
Tempo
See the course
May 2026
Date
Distance & water
Tempo
See the course
Run with us
Running with others is fun, effective and motivating. And it’s just easier to push yourself and get better than when you’re on your own.
That’s why Sparta Athletics & Running is organizing free group training all the way up to the Copenhagen Marathon on May 10th.
You’re welcome to join as many Sundays as you like. And you don’t need to sign up beforehand – you just show up. We recommend that you join our Facebook group if you want to run along. Here the routes and any changes will be updated regularly.
Time and place
We run every Sunday at 9:00 am from November until the Copenhagen Marathon in May. We meet at Idrætshuset at Østerbro Stadium, Gunnar Nu Hansens Plads 11, and we look forward to seeing you.
Facilities
You’ll find toilets, changing rooms and lockers for luggage in Idrætshuset at Østerbro Stadium. Bring a padlock if you want to lock your belongings in one of the lockers.
Refreshment stations
There is a refreshment station on most courses. Please bring a folding cup to minimize the use of packaging as much as possible.
Good to know about the group training
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.
8 tips when we run together
- Always follow the instructions of the pacers.
- Never run in front of or next to the pacers.
- We almost always run in pairs so we don’t disturb traffic, pedestrians or cyclists.
- Never run through a red light. If everyone doesn’t make it over, the pacers will stop and wait for you.
- Always pass on messages from the pacers to the runners behind you. It can be obstacles or a full stop.
- We are a running community where we meet other runners, and you must be able to hear common messages. Therefore it is not allowed to listen to music on our group training runs.
- If you encounter any problems along the way, please contact the pacers. We want to make sure you get home safely.
- Always bring your best mood so we can spread energy and joy to each other.
To be updated (this is the 2025 plan)
November 2024
Date
Distance & water
Tempo
Se the course
Kilometers:
21 km
December 2024
Date
Distance & water
Tempo
See the course
Kilometers:
74 km – 90,1 km.
January 2025
Date
Distance & water
Tempo
See the course
Kilometers:
73 km
February 2025
Dato
Distance & water
Tempo
Se ruten
Kilometers:
96 km
March 2025
Date
Distance & water
Tempo
See the course
Kilometers:
94 – 110,1 km
April 2025
Date
Distance & water
Tempo
See the course
Kilometers:
81 km
May 2025
Date
Distance & water
Tempo
See the course
Kilometers:
54,195 km