Week 24

LD = Long distance MD = Middle distance  EJ = Easy jogg
– If you have any questions regarding the exercise plan – no worries, please feel free to ask. We will help you!

Monday 11.06 kl.:18:00  – Meet at NIH Track
Warm up: 20 min + 4 strides | Intervals starts 18:22 – see map
Intervalls (z3-4)
LD (first part medium hard (z3) and last part more push (z4))
6-10×3:00min , we’ll run here.
Break: 1min
MD:
5-8×2:40min, we’ll run here.
Break: 1:20min
Cool Down: 15-20min jogg
EJ
*Small adjustments may be made

Tuesday 12.06 kl.:18:00 – Meet at NIH Track
Social Easy Longrun, ca 12km in the beautiful Oslo Forest

Thursday 14.06 kl.:18:00 – Meet at NIH Track
Warm Up: 15-20min
MD:
5x300m
Break: 100m walk/jog
Series break: 5min
2-5x200m
Break: 200m walk/jog
LD:
8-14x300m
Break: 100m jogg
EJ
* If you race on Friday, you may do this on Wednesday

Saturday 16.06 kl.:11:00   – Meet at NIH Track
Social Easy Longrun form NIH Track Ca 14-16km
– Treshold, 2-3 laps around Sognsvann? Full Crew will be back next week.

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