Run Zone Athletics Club Page, 1 Fir Road Northcliff, Northcliff (2026)

10/04/2026

Weekend enkulu with our Runzone AC family with our hospitality collaboration over there at We’re ready to serve all our members on Saturday and Sunday 🥳

17/03/2026

COLLABORATION WEDNESDAY!

Starting 18 March, you’re invited to join us every Wednesday afternoon for a FREE Bootcamp workout session hosted by our very own .

📍 Run Zone Clubhouse | Northcliff, Randburg
⏰ 17:30 for 18:00 start

📲 Enquiries:
Theo – 071 328 9175 (WhatsApp messages only)

Make the commitment. Show up. Get stronger.

11/03/2026

💙💪🏽THE BEST COMRADES TRAINING – 100KM OVER EASTER WEEKEND 💪🏽💙 - Powered by

👌🏽 It just got even better!

2026 introduces the NEW 3-Day Training Run
Now everyone has something to do over the Easter weekend – whether you’re chasing 100km or looking for shorter training distances.

Enter via the link in our bio 👆🏾👆🏾👆🏾

Dates: 3 – 5 April 2026
Start Location: Run Zone Clubhouse, 1 Fir Drive, Northcliff

⚠️ Please note:
This is a training run, not a race.
No ASA licence or club kit required.
No littering allowed.

Distances
Day 1 – Friday (3 April)
50km
Alternate distances: 40km | 30km | 20km | 10km | 5km
⏰ Start: 04h30 – 05h30

Day 2 – Saturday (4 April)
30km
Alternate distances: 20km | 10km | 5km
⏰ Start: 05h00 – 06h00

Day 3 – Sunday (5 April)
20km
Alternate distances: 10km | 5km
⏰ Start: 05h30 – 06h00

Entry Fees
All 3 Days – 100km | R580
✔ Includes Long Sleeve ZONE100 Tee

All 3 Days – 50km | R580
✔ Includes Long Sleeve ZONE50 Tee

Individual entries:
50km – R250
40km – R220
30km – R190
20km – R170
10km – R130
5km – R100

👉 Manual entries available at the clubhouse
👉 Club members qualify for a discount (manual entries only)

⏳ Online entries close: 3 April at midnight

Number Collection
Run Zone Clubhouse
📅 2 April | 10h00 – 16h00

Race Days:
Friday & Saturday – from 04h00
Sunday – from 05h00

Merchandise Available
Long Sleeve Tee – R350
Buff – R120

📧 Enquiries: [email protected]
📞 072 276 9635

💙 Train. Prepare. Conquer Comrades.

17/01/2026

START 2026 WITH A BANG!
New year. New goals. New finish line.
Whether you’re starting with a 5km or stepping up to a 10km, this is YOUR moment!

JUST GETTING STARTED?
The Joburg North City 5km is perfect for beginners, walkers & social runners👇🏾👇🏾👇🏾
- Joburg’s flattest 5km
- Easy, fun & beginner-friendly

LOOKING TO STEP UP FROM 5KM? WE GOT YOUR BACK!
The Joburg North City 10km is built to help you LEVEL UP 👇🏾👇🏾👇🏾
- Joburg’s easiest & quickest 10km
- Super flat route, perfect for PBs & first 10kms

COST BREAKDOWN:
5KM RACE:
- Medal: FREE (included!)
- Entry Fee: R110
- Short Sleeve T-Shirt: R180

10KM RACE:
- Medal: FREE (included!)
- Entry Fee: R150
- Short Sleeve T-Shirt: R180

One of Joburg’s MOST AFFORDABLE races
When: 1 February 2026
Where: Marks Park Sports Grounds, Emmarentia, Johannesburg

ENTER NOW & START YOUR YEAR STRONG! 👆🏾👆🏾👆🏾
(Link in bio)

FlatAndFast
💙🩵💛

01/12/2025

5 and 10km Training Guidelines for
Run Zone Joburg North City Marathon 2026

12 WEEK TRAINING PROGRAM 5km and 10km.
BLOCK TWO: WEEKS 5 to 8
1 December to 28 December 2025

-Please remember these programs are guidelines to provide some form of structure. You need work at your own pace to reach your goal.
■Block Two. Week FIVE

👉🏾SPEED POWER WEEK With Slow Long Run over the Weekend.
👉🏾1 to 7 DECEMBER 2025
■This Weeks Program.....
■Monday.
All Rest 5km and 10km 💤💤💤
■Tuesday.
-Beginners:
5️⃣k Runners.
25min Speed Power walk/run.
□SET:
25min Brisk Walk/Run.
□SET:
5min Easy Pace. 15min Brisk Pace/Light Jog/Run Move the arms more. 5min Easy Pace Cool-Down.
🔟k Runners.
-Beginners:
5km Speed Power Run:
□SET: 1km At 8.00min/km. Or at Your Own Pace. 2km Steady Consistant Pace At 7.30min/km. = 15min. 3min Easy Pace. 1km Steady Fast Pace. At 7min/km. 3min Easy Pace Run. 1km Steady Consistant Pace At 7.30min/km. 3min Cool-Down. =46.30min Overall Workout
-Advance:
5km Speed Power Run:
□SET: 1km At 7.30min/km. Or at Your Own Pace. 2km Steady Consistant Pace At 7.00min/km =14min. 3min Easy Pace. 1km Steady Fast Pace. At 6.00min/km. 3min Easy Pace Run. 1km Steady Consistant Pace At 7.00min/km. 3min Cool-Down At =43min Overall Workout Time
■Wednesday:
5️⃣k Runners:
5km Easy walk/run At 07.30min/km. = 37.30min Overall Workout Time or at your Own pace.
🔟k Runners.
-Beginners:
5km Easy Run/ Jog At 07.00min/km. = 35.00min Overall Workout Time or at your Own pace.
-Advance:
10km Easy Pace. At 7.00min/km=70.00min Overall Time.
■Thursday:
Beginners:
5️⃣k Runners.
25min Speed Power walk/run.
□SET:
25min Brisk Walk/Run.
□SET:
5min Easy Pace. 15min Brisk Pace/Light Jog/Run Move the arms more. 5min Easy Pace Cool-Down.
🔟k Runners.
-Beginners:
5km Speed Power Run:
□SET: 1km At 8.00min/km. Or at Your Own Pace. 2km Steady Consistant Pace At 7.30min/km. = 15min. 3min Easy Pace. 1km Steady Fast Pace. At 7min/km. 3min Easy Pace Run. 1km Steady Consistant Pace At 7.30min/km. 3min Cool-Down. =46.30min Overall Workout
-Advance:
5km Speed Power Run:
□SET: 1km At 7.30min/km. Or at Your Own Pace. 2km Steady Consistant Pace At 7.00min/km =14min. 3min Easy Pace. 1km Steady Fast Pace. At 6.00min/km. 3min Easy Pace Run. 1km Steady Consistant Pace At 7.00min/km. 3min Cool-Down At =43min Overall Workout Time
■Friday:
Everyone. Rest. 5km and 10km 💤💤💤
■Saturday.
-Beginners:
30min Brisk walk/run.
□SET:
5min Easy Pace. 20min Brisk Pace/Light Jog. 5min Easy Pace
🔟k Runners.
-Beginners:
5km Run/Walk, Consistent Steady Pace.
□SET:
1km Warm-up Pace. 3km Consistant/Steady Speed Power Pace Run. 1km Cool-down Pace.
-Advance:
6km Speed Power Pace Run.
□SET:
1km Warm-up Pace 6.30min. 4km Consistant/Steady Power Pace Run. At 6.00min/km =24min. 1km Cool-down Pace At 06.30min. =37min Overall Workout Time.
■Sunday:
-Beginners.
5️⃣k Runners.
5km Easy walk/run.
🔟k Runners
-Beginners:
10km Easy. At your Own Pace.
-Advance:
10km Easy L*D. 6.30min/km = 62.30min on your Legs.
■TakeNote: the weekend runs can be Swooped around if needed.
💙💛🩵💙💛🩵💙💛🩵💙💛🩵

■Block Two. Week SiX
8 to 14 DECEMBER 2025

■This Weeks Program.....
👉🏿Easy Week.
■Monday.
All Rest 5km and 10km 💤💤💤
■Tuesday.
-Beginners:
5️⃣k Runners.
35min Easy Walk/Run.
□SET:
5min Easy Pace. 25min Easy Pace/Light Jog/Run Move the arms more. 5min Easy Pace Cool-Down.
🔟k Runners.
-Beginners:
8km Easy Run:
□SET: 8km at 8min/km =64.00min Overall Workout
-Advance:
8km Easy Run:
□SET: 8km Easy Pace 7.30min/km =60min Overall Workout Time
■Wednesday:
5️⃣k Runners:
40min Easy walk/run
🔟k Runners.
-Beginners:
5km Easy Run/ Jog At 07.00min/km. = 35.00min Overall Workout Time or at your Own pace.
-Advance:
10km Easy Pace. At 7.00min/km=70.00min Overall Time.
■Thursday:
Beginners:
5️⃣k Runners.
35min Fast walk/run.
□SET:
5min Easy Pace. 25min Brisk Pace/Light Jog/Run Move the arms more. 5min Easy Pace Cool-Down.
🔟k Runners.
-Beginners:
8km Split Run:
□SET: 2km Easy Pace At 7.00min/km. =16min. Or at Your Own Pace. 4km Steady Consistant Pace At 7.30min/km. = 32min. 1km Easy Pace. At 8min/km.=16min. =56min Overall Workout
-Advance:
8km Split Run:
□SET: 2km At 7.30min/km. =15min. Or at Your Own Pace. 4km Steady Consistant Pace At 7.00min/km =28min. 2km Easy Pace 7.30min/km =15min. =58min Overall Workout Time
■Friday:
Everyone. Rest. 5km and 10km 💤💤💤
■Saturday.
-Beginners:
5️⃣k Runners
40min Brisk walk/run.
□SET:
5min Easy Pace. 30min Brisk Pace/Light Jog. 5min Easy Pace
🔟k Runners.
-Beginners:
5km Run/Walk, Consistent Steady Pace.
□SET:
1km Warm-up Pace. 3km Consistant/Steady Speed Power Pace Run. 1km Cool-down Pace.
-Advance:
6km Fast Pace Run.
□SET:
1km Warm-up Pace 6.30min. 4km Consistant/Steady Power Pace Run. At 6.00min/km =24min. 1km Cool-down Pace At 06.30min. =37min Overall Workout Time.
■Sunday:
-Beginners.
5️⃣k Runners.
5km Easy walk/run.
🔟k Runners
-Beginners:
10km Easy. At your Own Pace.
-Advance:
10km Easy L*D. 6.30min/km = 62.30min on your Legs.
■TakeNote: the weekend runs can be Swooped around if needed.
💙💛🩵💙💛🩵💙💛🩵💙💛🩵

■Block Two. Week Seven
15 to 21 DECEMBER 2025

■This Weeks Program....
We Looking for Consistency Over the distance Up hill. Down hill or flat maintain the same effort and Pace for the duration of distance
■Monday.
All Rest 5km and 10km 💤💤💤
■Tuesday.
-Beginners:
5️⃣k Runners.
15min Tempo walk/run.
□SET: 5min Easy Pace. 5min Brisk Pace, Move the arms more. 5min Easy Pace.
🔟k Runners.
-Beginners:
5km Tempo Run/Walk, Easy Pace.
□SET: 1km Warm-up Pace. 3km Walk/Run Comfortable Consistant Pace. 1km Cool-down.
-Advance:
5km Tempo Run.
□SET: 1km Easy Pace 6.30min/km. 3km Steady Consistant Pace 6.00min/km =18min. 1km Cool-down. 6.30min/km = 41min. Overall Time
■Wednesday:
5️⃣k Runners:
15min. Easy walk/run
🔟k Runners.
-Beginners:
5km Easy. At your Own Pace.
-Advance:
8km Easy Pace. At 6.0min/km=48min Overall Time.
■Thursday:
-Beginners:
5️⃣k Runners.
15min Mixed. Walk/Run
□SET: 3min Easy. 3min Brisk. 3min Easy. 3min Brisk. 3min Easy.
🔟k Runners.
-Beginners:
5km Steady. Mixed Run.
□SET: 1km Easy Pace. 1km Slightly Faster Consistant Pace. 1km Easy Pace. 1km Slightly Faster Pace. 1km Easy Pace.
-Advance:
5km Tempo run.
□SET: 3min Warm-up. 2km Steady Fast Pace. At 6.00min/km. =12min. 1km Easy Pace. At 6.30min. 2km Steady Fast Pace. At 6.00min/km. =12min. 3min Cool-Down pace. 36.30min Overall Work Out.
■Friday:
Everyone. Rest. 5km and 10km 💤💤💤
■Saturday.
-Beginners.
5️⃣k Runners.
15min Mixed. Walk/Run
□SET: 3min Easy. 3min Brisk. 3min Easy. 3min Brisk. 3min Easy.
🔟k Runners
-Beginners:
5km Easy. At your Own Pace.
-Advance:
8km Easy Pace. At 6.0min/km=48min Overall Time.
-Advance:
10km Split Run.
□SET: 1kmm Warm-up Pace. At 6.30min/km. 8km Steady Time Trial Pace. At 6.00min/km =48.00min. 1km Easy Pace Cool down. At 6.30min/km. 61.min Overall Workout Time.
■Sunday:
-Beginners.
5️⃣k Runners.
15min Easy walk/run.
🔟k Runners
-Beginners:
10km Easy. At your Own Pace.
-Advance:
10km Easy L*D. 6.30min/km = 62.30min on your Legs.
■TakeNote: the weekend runs can be Swooped around if needed
💛💙💛🩵💛💙💛💙🩵💛💙💛

👉🏿22 to 28 DECEMBER 3025
■Block Two. Week Eight.

👉🏾MORE RUNNING. LESS WALKING
■This Weeks Program.....
■Monday.
All Rest 5km and 10km 💤💤💤
■Tuesday.
-Beginners:
5️⃣k Runners.
20min Tempo walk/run.
□SET:
5min Easy Pace. 10min Brisk Pace, Move the arms more. 5min Easy Pace.
🔟k Runners.
-Beginners:
6km Tempo Run/Walk, Easy Pace.
□SET:
1km Warm-up Pace. 4km Walk/Run Comfortable Consistant Pace. 1km Cool-down.
-Advance:
6km Tempo Run.
□SET:
1km Easy Pace 6.30min/km. 4km Steady Consistant Pace 6.00min/km =24min. 1km Cool-down. 6.30min/km = 37min. Overall Time
■Wednesday:
5️⃣k Runners:
20min. Easy walk/run
🔟k Runners.
-Beginners:
5km Easy. At your Own Pace.
-Advance:
8km Easy Pace. At 6.0min/km=48min Overall Time.
■Thursday:
-Beginners:
5️⃣k Runners.
25min Mixed. Walk/Run
□SET:
5min Easy. 10min Brisk Walk/Run 3min Easy. 5min Brisk Walk/Run. 5min Easy.
🔟k Runners.
-Beginners:
5km Steady. Mixed Run.
□SET:
1km Easy Pace. 2km Slightly Faster Consistant Pace. 1km Easy Pace. 1km Slightly Faster Pace. 1km Easy Pace.
-Advance:
6km Split run.
□SET:
1km Warm-up. At 6.30min. 3km Steady Fast Pace. At 6.00min/km. =18min. 3min Easy Pace. 2km Steady Fast Pace At 5.30min/km. =11min. 3min Cool-Down Pace. =41min Overall Work Out.
■Friday:
Everyone. Rest. 5km and 10km 💤💤💤
■Saturday.
-Beginners.
5️⃣k Runners.
20min Mixed. Walk/Run
□SET: 3min Easy. 5min Brisk. 2min Easy. 7min Brisk. 3min Easy.
🔟k Runners
-Beginners:
5km Mixed Jog/Run
□SET:
3min Easy Jog. 3km Consistant Pace Run. 2min Easy Jog. 2km Consistant Pace Run. 3min Easy Jog.
-Advance:
8km Easy Pace. At 6.0min/km=48min Overall Time.
-Advance:
10km Split Run.
□SET:
1kmm Warm-up Pace. At 6.30min/km. 4km Steady Time Trial Pace. At 6.00min/km =24.00min. 3min Easy Pace.
4km Steady Time Trial Pace. At 6.00min/km =24.00min. 1km Easy Pace Cool down. At 6.30min/km. 64.min Overall Workout Time.
■Sunday:
-Beginners.
5️⃣k Runners.
5km Easy walk/run.
🔟k Runners
-Beginners:
10km Easy. At your Own Pace.
-Advance:
10km Easy L*D. 6.30min/km = 62.30min on your Legs.
■TakeNote: the weekend runs can be Swooped around if needed.

-Enquiries: [email protected] or Call: 072 276 9635 (No What's-App or Messages)
🩵💙💛🩵💙💛🩵💙💛🩵💙💛

01/12/2025

12 WEEK HALF MARATHON TRAINING PROGRAM

👉🏽For Run Zone Joburg North City Marathon 2026

BLOCK TWO: WEEKS 5 to 8
1 DECEMBER to 28 DECEMBER 2025

-Please remember these programs are guidelines to provide some form of structure. You need work at your own pace to reach your goal.

👉🏽💙BLOCK TWO. Week Five
👉🏽1 to 7 DECEMBER 2025

👉🏽ThisWeeksProgram
-Speed Week
■Monday.
Every One. Rest
■Tuesday.
-Beginners:
5km Split Pace Run.
□SET: 1km Warm-up At 7.30min/km
3km Steady Consistant Pace At 7.00min/km = 21min Workout Time. 1km cool-Down Pace At 7.30min /km = 36.00min Overall Workout Time

-Intermediate:
5km Split Pace Run
□SET: 1km Warm-up Pace At 7.00min.
3km Steady Consistant Pace At 6.00min/km =18min Workout Time. 1km cool At 7.30min =32.30min Overall Workout Time.

-Advanced:
8km Split Run.
□SET: 1km At 7.00min/km. 6km Steady Consistant Pace At 6.00min/km =36min. 1km Cool-down Pace At 7.30min =40.30min Overall Workout Time
■Wednesday
-Beginners:
5km Easy Pace Run
□SET: 5km Easy Pace At 7.30min/km =38min Overall Workout Time.

-Intermediate and Advanced: 8km Easy Pace Run.
□SET: 8km Easy Pace run. At 7.00min/km =56.00min Overall Work Out.
■Thursday:
-Everyone: Strength Training, Cross Training, Spinning, Yoga, Swimming, Own Body Weight Exercises at home or gym. Google some Home routines on YouTube
■Friday:
Everyone. Rest.
■Saturday.
-Beginners:
10km Steady Pace At 7.00min/km =1h10min Overall Workout Time or at your Own Pace.

-Intermediate and Advanced:
10km Tempo Run.
□SET: 2km Easy Pace. At 6.30min/km. 5km Super Fast Steady Pace. At 6.00min/km =30.00min. 3km Easy Pace Cool down. At 6.30min/km. 62.min Overall Workout Time.
■Sunday:
-Beginners:
15km Easy Pace Run/Walk. At 7.30min/km =1h52min Overall Workout Time or At your Own Pace.

-Intermediate and Advance:
18km Easy L*D.(Long Slow Distance) At 6.30min/km = 1h57min Overall Workout Time on your Legs.

👉🏽Take Note:
The weekend runs can be Swopped around if needed.
💙💙💛💙💙💙💙💙💙💙💛

👉🏽💙BLOCK TWO: Week Six
👉🏽8 to 14 DECEMBER 2025

This Weeks Program Easy Week
■Monday.
Everyone. Rest
■Tuesday
-Beginner:
8km Easy Pace Run:
□SET: 1km. At 8.00min/km. Or at Your Own Pace. 6km. At 7.30min/km =45min. 1km. Cool-Down At 8.00min/km =61min Overall Workout Time.

-Intermediate:
8km Easy Pace Run:
□SET: 1km. At 7.30min/km. Or at Your Own Pace. 6km. At 7.00min/km =42min. 1km. Cool-Down At 7.30min/km =57min Overall Workout Time

-Advanced:
9km Time Trial Run.
□SET: 1km Warm-up. At 06.30min. 8km Steady Fast Solid Pace. At 6.00min/km. =48.00min. 3min Easy Cool-Down Pace. =57.30min Overall Work Out.
■Wednesday
-Beginner: 5km Easy Pace.
□SET: Easy Run At 7.00min/km = 35min Overall Workout Time

-Intermediate: 8km Easy Pace.
□SET: 8km Easy Pace. At 7.00min/km =56min Overall Workout Time.

-Advanced: 10km Easy Pace.
□SET: 10km At 6.30 min/km =65min Overall Time.
■Thursday:
Everyone. Rest.
■Friday:
Everyone. Rest
■Saturday.
-Beginner:
5km Fast Run.
□SET: 5km. At 7.30min/km. = 37.30min. Or at Your Own Pace.

-Intermediate:
8km Fast Run.
□SET: 1km Easy Pace. At 7.30min/km. 6km Steady Consistent Pace At 7.00min/km =45min. 1km Cool-down Pace. At 7.30min = 60min Overall Workout Time. Or at Your Own Pace.

-Advanced:
10km Fast Run.
□SET: 1km Easy Pace. At 6.30min/km. 8km Steady Consistant Pace At 6.00min/km =48min. 1km Cool-down Pace. At 7.00min = 61.30min Overall Workout Time. Or at Your Own Pace.
■Sunday:
-Beginner: 18km Easy Pace.
□SET: 18km L*D (Long Slow Distance.) At 7.30min/km = 2h15min Overall Workout Time. Or at Your Own Pace.

-Intermediate: 18km Easy Pace.
□SET: 18km L*D ( Long Slow Distance.) At 7.00min/km = 2h06min Overall Workout Time. Or at Your Own Pace.

-Advanced: 21km Easy Pace.
□SET: 21km L*D (Long Slow Distance.) At 6.30min/km = 2h16min Overall Workout Time. Or at Your Own Pace.
: the weekend runs can be Swopped around if needed.
💛🩵💙💙💙💙💙💙💙🩵💛

👉🏽💙Block TWO. Week Seven.
👉🏽15 to 21 DECEMBER 2025

👉🏽This Weeks Program Steady Consistent Week

■Monday.
Everyone. Rest.
■Tuesday
-Beginner: 8km Easy Pace Run:
□SET: 1km. At 7.30min/km. Or at Your Own Pace. 6km. At 7.00min/km =42min. 1km. Cool-Down At 7.30min/km =57min Overall Workout Time.

-Intermediate:
8km Easy Pace Run:
□SET: 1km. At 7.00min/km. Or at Your Own Pace. 6km. At 6.30min/km =40min. 1km. Cool-Down At 7.30min/km =54min Overall Workout Time

-Advanced:
9km Time Trial Run.
□SET: 1km Warm-up. At 06.30min. 8km Steady Fast Solid Pace. At 6.00min/km. =48.00min. 3min Easy Cool-Down Pace. =57.30min Overall Work Out.
■Wednesday
-Beginner: 5km Easy Pace.
□SET: 5km Easy Pace Run At 7.00min/km = 35min Overall Workout Time

-Intermediate: 8km Easy Pace.
□SET: 8km Easy Pace. At 7.00min/km =56min Overall Workout Time.

-Advanced: 10km Easy Pace.
□SET: 10km At 6.30 min/km =65min Overall Time.
■Thursday
Everyone: Strength Training, Cross Training, Spinning, Yoga, Swimming, Own Body Weight Exercises at home or gym. Google some Home routines on YouTube
■Friday:
Everyone. Rest.
■Saturday.
-Beginners:
10km Steady Pace At 7.00min/km =1h10min Overall Workout Time or at your Own Pace.

-Intermediate and Advanced:
10km Tempo Run.
□SET: 2km Easy Pace. At 6.30min/km. 5km Super Fast Steady Pace. At 6.00min/km =30.00min. 3km Easy Pace Cool down. At 6.30min/km. 62.min Overall Workout Time.
■Sunday:
-Beginners:
15km Easy Pace Run/Walk. At 7.30min/km =1h52min Overall Workout Time or At your Own Pace.

-Intermediate and Advanced:
18km Easy L*D.(Long Slow Distance) At 6.30min/km = 1h57min Overall Workout Time on your Legs.

👉🏽Take Note:
The weekend runs can be Swopped around if needed.
💙💙💛💙💙💙💙💙💙💛

👉🏽💙BLOCK TWO: Week Eight
👉🏽22 to 28 DECEMBER 2025

This Weeks Program Easy Week
■Monday.
Everyone. Rest.
■Tuesday
-Beginner:
8km Easy Pace Run:
□SET: 1km. At 8.00min/km. Or at Your Own Pace. 6km. At 7.30min/km =45min. 1km. Cool-Down At 8.00min/km =61min Overall Workout Time.

-Intermediate:
8km Easy Pace Run:
□SET: 1km. At 7.30min/km. Or at Your Own Pace. 6km. At 7.00min/km =42min. 1km. Cool-Down At 7.30min/km =57min Overall Workout Time

-Advanced:
9km Time Trial Run.
□SET: 1km Warm-up. At 06.30min. 8km Steady Fast Solid Pace. At 6.00min/km. =48.00min. 3min Easy Cool-Down Pace. =57.30min Overall Work Out.
■Wednesday
-Beginner: 5km Easy Pace.
□SET: Easy Run At 7.00min/km = 35min Overall Workout Time

-Intermediate: 8km Easy Pace.
□SET: 8km Easy Pace. At 7.00min/km =56min Overall Workout Time.

-Advanced: 10km Easy Pace.
□SET: 10km At 6.30 min/km =65min Overall Time.
■Thursday:
Everyone. Rest.
■Friday:
Everyone. Rest
■Saturday.
-Beginner:
5km Fast Run.
□SET: 5km. At 7.30min/km. = 37.30min. Or at Your Own Pace.

-Intermediate:
10km Fast Run.
□SET: 1km Easy Pace. At 7.30min/km. 8km Steady Consistent Pace At 7.00min/km =56min. 1km Cool-down Pace. At 7.30min = 71min Overall Workout Time. Or at Your Own Pace.

-Advanced:
10km Fast Run.
□SET: 1km Easy Pace. At 6.30min/km. 8km Steady Consistant Pace At 6.00min/km =48min. 1km Cool-down Pace. At 7.00min = 61.30min Overall Workout Time. Or at Your Own Pace.
■Sunday:
-Beginner: 18km Easy Pace.
□SET: 18km L*D (Long Slow Distance.) At 7.30min/km = 2h15min Overall Workout Time. Or at Your Own Pace.

-Intermediate: 21km Easy Pace.
□SET: 21km L*D ( Long Slow Distance.) At 7.00min/km = 2h27min Overall Workout Time. Or at Your Own Pace.

-Advanced: 21km Easy Pace.
□SET: 21km L*D (Long Slow Distance.) At 6.30min/km = 2h16min Overall Workout Time. Or at Your Own Pace.
: the weekend runs can be Swopped around if needed.
💛🩵💙💙💙💙💙💙💙🩵💙💛

01/12/2025

12 WEEK FULL MARATHON TRAINING PROGRAM

BLOCK TWO. 1 to 28 DECEMBER 2025.

👉🏽For Run Zone Joburg North City Marathon 2026

-Please remember these programs are guidelines to provide some form of structure. You need work at your own pace to reach your goal.

👉🏽💙BLOCK TWO. Week Five
👉🏽1 to 7 DECEMBER 2025

👉🏽ThisWeeksProgram
-Speed Week
■Monday.
Every One. Rest
■Tuesday.
-Beginners:
7km Split Pace Run.
□SET: 1km Warm-up At 7.30min/km
5km Steady Consistant Pace At 6.30min/km = 33min Workout Time. 1km cool-Down Pace At 7.30min /km = 48min Overall Workout Time

-Intermediate:
8km Split Pace Run
□SET: 1km Warm-up Pace At 7.00min.
6km Steady Consistant Pace At 6.00min/km =36min Workout Time. 1km cool At 7.30min =50.30min Overall Workout Time.

-Advanced:
10km Split Run.
□SET: 1km At 7.00min/km. 8km Steady Consistant Pace At 6.00min/km =48min. 1km Cool-down Pace At 7.30min =63.00min Overall Workout Time
■Wednesday
-Beginners:
5km Easy Pace Run
□SET: 5km Easy Pace At 7.30min/km =38min Overall Workout Time.

-Intermediate and Advanced: 8km Easy Pace Run.
□SET: 8km Easy Pace run. At 7.00min/km =56.00min Overall Work Out.
■Thursday:
-Everyone: Strength Training, Cross Training, Spinning, Yoga, Swimming, Own Body Weight Exercises at home or gym. Google some Home routines on YouTube
■Friday:
Everyone. Rest.
■Saturday.
-Beginners:
10km Steady Pace At 7.00min/km =1h10min Overall Workout Time or at your Own Pace.

-Intermediate and Advanced:
10km Tempo Run.
□SET: 2km Easy Pace. At 6.30min/km. 5km Super Fast Steady Pace. At 6.00min/km =30.00min. 3km Easy Pace Cool down. At 6.30min/km. 62.min Overall Workout Time.
■Sunday:
-Beginners:
21km Easy Pace Run/Walk. At 7.30min/km =2h38min Overall Workout Time or At your Own Pace.

-Intermediate and Advance:
25km Easy L*D.(Long Slow Distance) At 6.30min/km = 2h43min Overall Workout Time on your Legs.

👉🏽Take Note:
The weekend runs can be Swopped around if needed.
💙💙💛💙💙💙💙💙💙💙💛

👉🏽💙BLOCK TWO: Week Six
👉🏽8 to 14 DECEMBER 2025

This Weeks Program Easy Week
■Monday.
Everyone. Rest
■Tuesday
-Beginner:
8km Easy Pace Run:
□SET: 1km. At 8.00min/km. Or at Your Own Pace. 6km. At 7.30min/km =45min. 1km. Cool-Down At 8.00min/km =61min Overall Workout Time.

-Intermediate:
8km Easy Pace Run:
□SET: 1km. At 7.30min/km. Or at Your Own Pace. 6km. At 7.00min/km =42min. 1km. Cool-Down At 7.30min/km =57min Overall Workout Time

-Advanced:
9km Time Trial Run.
□SET: 1km Warm-up. At 06.30min. 8km Steady Fast Solid Pace. At 6.00min/km. =48.00min. 3min Easy Cool-Down Pace. =57.30min Overall Work Out.
■Wednesday
-Beginner: 5km Easy Pace.
□SET: Easy Run At 7.00min/km = 35min Overall Workout Time

-Intermediate: 8km Easy Pace.
□SET: 8km Easy Pace. At 7.00min/km =56min Overall Workout Time.

-Advanced: 10km Easy Pace.
□SET: 10km At 6.30 min/km =65min Overall Time.
■Thursday:
Everyone. Rest.
■Friday:
Everyone. Rest
■Saturday.
-Beginner:
5km Fast Run.
□SET: 5km. At 7.30min/km. = 37.30min. Or at Your Own Pace.

-Intermediate:
10km Fast Run.
□SET: 1km Easy Pace. At 7.30min/km. 8km Steady Consistent Pace At 7.00min/km =56min. 1km Cool-down Pace. At 7.30min = 71min Overall Workout Time. Or at Your Own Pace.

-Advanced:
10km Fast Run.
□SET: 1km Easy Pace. At 6.30min/km. 8km Steady Consistant Pace At 6.00min/km =48min. 1km Cool-down Pace. At 7.00min = 61.30min Overall Workout Time. Or at Your Own Pace.
■Sunday:
-Beginner: 21km Easy Pace.
□SET: 21km L*D (Long Slow Distance.) At 7.30min/km = 2h38min Overall Workout Time. Or at Your Own Pace.

-Intermediate: 25km Easy Pace.
□SET: 25km L*D ( Long Slow Distance.) At 7.00min/km = 2h27min Overall Workout Time. Or at Your Own Pace.

-Advanced: 25km Easy Pace.
□SET: 25km L*D (Long Slow Distance.) At 6.30min/km = 2h43min Overall Workout Time. Or at Your Own Pace.
: the weekend runs can be Swopped around if needed.
💛🩵💙💙💙💙💙💙💙🩵💛

👉🏽💙Block TWO. Week Seven.
👉🏽15 to 21 DECEMBER 2025

👉🏽This Weeks Program Steady Consistent Week

■Monday.
Everyone. Rest.
■Tuesday
-Beginner: 8km Easy Pace Run:
□SET: 1km. At 7.30min/km. Or at Your Own Pace. 6km. At 7.00min/km =42min. 1km. Cool-Down At 7.30min/km =57min Overall Workout Time.

-Intermediate:
8km Easy Pace Run:
□SET: 1km. At 7.00min/km. Or at Your Own Pace. 6km. At 6.30min/km =40min. 1km. Cool-Down At 7.30min/km =54min Overall Workout Time

-Advanced:
9km Time Trial Run.
□SET: 1km Warm-up. At 06.30min. 8km Steady Fast Solid Pace. At 6.00min/km. =48.00min. 3min Easy Cool-Down Pace. =57.30min Overall Work Out.
■Wednesday
-Beginner: 5km Easy Pace.
□SET: 5km Easy Pace Run At 7.00min/km = 35min Overall Workout Time

-Intermediate: 8km Easy Pace.
□SET: 8km Easy Pace. At 7.00min/km =56min Overall Workout Time.

-Advanced: 10km Easy Pace.
□SET: 10km At 6.30 min/km =65min Overall Time.
■Thursday
Everyone: Strength Training, Cross Training, Spinning, Yoga, Swimming, Own Body Weight Exercises at home or gym. Google some Home routines on YouTube
■Friday:
Everyone. Rest.
■Saturday.
-Beginners:
10km Steady Pace At 7.00min/km =1h10min Overall Workout Time or at your Own Pace.

-Intermediate and Advanced:
10km Tempo Run.
□SET: 2km Easy Pace. At 6.30min/km. 5km Super Fast Steady Pace. At 6.00min/km =30.00min. 3km Easy Pace Cool down. At 6.30min/km. 62.min Overall Workout Time.
■Sunday:
-Beginners:
21km Easy Pace Run/Walk. At 7.30min/km =2h38min Overall Workout Time or At your Own Pace.

-Intermediate and Advanced:
25km Easy L*D.(Long Slow Distance) At 6.30min/km = 2h43min Overall Workout Time on your Legs.

👉🏽Take Note:
The weekend runs can be Swopped around if needed.
💙💙💛💙💙💙💙💙💙💛

👉🏽💙BLOCK TWO: Week Eight.
👉🏽22 to 28 DECEMBER 2025

This Weeks Program Easy Week
■Monday.
Everyone. Rest.
■Tuesday
-Beginner:
8km Easy Pace Run:
□SET: 1km. At 8.00min/km. Or at Your Own Pace. 6km. At 7.30min/km =45min. 1km. Cool-Down At 8.00min/km =61min Overall Workout Time.

-Intermediate:
8km Easy Pace Run:
□SET: 1km. At 7.30min/km. Or at Your Own Pace. 6km. At 7.00min/km =42min. 1km. Cool-Down At 7.30min/km =57min Overall Workout Time

-Advanced:
9km Time Trial Run.
□SET: 1km Warm-up. At 06.30min. 8km Steady Fast Solid Pace. At 6.00min/km. =48.00min. 3min Easy Cool-Down Pace. =57.30min Overall Work Out.
■Wednesday
-Beginner: 5km Easy Pace.
□SET: Easy Run At 7.00min/km = 35min Overall Workout Time

-Intermediate: 8km Easy Pace.
□SET: 8km Easy Pace. At 7.00min/km =56min Overall Workout Time.

-Advanced: 10km Easy Pace.
□SET: 10km At 6.30 min/km =65min Overall Time.
■Thursday:
Everyone. Rest.
■Friday:
Everyone. Rest
■Saturday.
-Beginner:
5km Fast Run.
□SET: 5km. At 7.30min/km. = 37.30min. Or at Your Own Pace.

-Intermediate:
10km Fast Run.
□SET: 1km Easy Pace. At 7.30min/km. 8km Steady Consistent Pace At 7.00min/km =56min. 1km Cool-down Pace. At 7.30min = 71min Overall Workout Time. Or at Your Own Pace.

-Advanced:
10km Fast Run.
□SET: 1km Easy Pace. At 6.30min/km. 8km Steady Consistant Pace At 6.00min/km =48min. 1km Cool-down Pace. At 7.00min = 61.30min Overall Workout Time. Or at Your Own Pace.
■Sunday:
-Beginner: 25km Easy Pace.
□SET: 25km L*D (Long Slow Distance.) At 7.30min/km = 2h50min Overall Workout Time. Or at Your Own Pace.

-Intermediate: 30km Easy Pace.
□SET: 30km L*D ( Long Slow Distance.) At 7.00min/km = 3h30min Overall Workout Time. Or at Your Own Pace.

-Advanced: 30km Easy Pace.
□SET: 30km L*D (Long Slow Distance.) At 6.30min/km = 3h15min Overall Workout Time. Or at Your Own Pace.
: the weekend runs can be Swopped around if needed.
💛🩵💙💙💙💙💙💙💙🩵💙💛

27/11/2025

Run Zone Joburg North City Marathon 2026
"BLACK FRIDAY SPECIAL!!!"

Deals Doesn't get sweeter than this for runners/walkers
👉🏾Thursday Midnight 27November to Midnight Sunday 30November 2025

👇🏾👇🏽👇🏾👇🏽Entry Link 👇🏾👇🏽👇🏾👇🏽
https://secure.onreg.com/onreg2/front/step1.php?id=7316

🔥DEALS......
R250. 42K FULL MARATHON
R150. 21K HALF MARATHON
R100. 10 KILOMETERS
R80. 5 KILOMETERS

"Don't miss out!!" PAY DAY SPECIAL..
💙🩵💙🩵💙🩵💙🩵💙🩵💙🩵💙

13/09/2025

Fonties Fun Run | 5km & 8km
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This event is part of Run Zone’s initiative to give back to the community and inspire future generations… through sport!

📅 Saturday, 20 September 2025
📍 Laerskool Fontainebleau, Randburg

💙 Start Time: 07:00
💙 Distances: 5km & 8km
💙 Tickets can be bought via link in bio 👆🏼👆🏽👆🏾
💙 Stand a chance to WIN running shoes worth R3000 sponsored by .runner

Let’s come together, families, students & the community, in support of upgrading facilities while promoting health and wellness..

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