Week 22

LD = Long distance MD = Middle distance  EJ = Easy jogg  

Monday 28.05 kl.:18:00  – Meet at NIH Track 
Warm up: 20 min in the interval loop + 4 strides | For interv meet ca 18:22.
– Run in OSI t-shirt/singlet if you have this day, there will be a photographer at the workout.
MD
1-3x(100, 200, 300, 400, 500m).
Break: ~1min / Series Break: 5min
LD
2-5x2km in this loop
Break: 370 meter jogg/flyt, this loop

– Cool down: 10-20min
EJ
We strongly recommend intervals for everyone at all levels; it is the best exercise:-) but if just back from injury/sick ect, we’ll make a jogging group.

Tuesday 29.05
kl.:18:00 – Meet at NIH Track 
Social Easy Longrun, ca 14km in the beautiful Oslo Forest
– Bonus: Strength and Mobility

Thursday 31.05 kl.:18:00 – Meet at NIH Track
Warm up together with OSI XCS: 20min
Two options:
1)
10 or 20 min moderat (Z3) around the vannet +
2x8x200m on the track
Break: 60 Series b.: 5min
PS MD keeps the first part easy (z2-3) and run faster on the track
2) 5km Uphill test-race Songsvann bommen -> Ullevålseter with our friends in OSI Cross-Country Skiing, this is the route. The race starts at 18:30 from bommen.
EJ
– Bonus: Strength and Mobility

Saturday 02.06 kl11:00  – Meet at NIH Track  
Two options:
1) Social Easy Longrun form NIH Track Ca 14-16km.
2)
LD: 6-10x1000m b.: 1min
MD: 2-4x(2x(300mFast-200mSlow-200mFast-100mSlow))
Series break: 3-5min
– Bonus: Strength and Mobility

Week 21

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 or ask at the training. We will help you!

Monday 21.05 kl.:18:00  – Meet at NIH Track 
Warm up: 20 min + 4 strides. Me @ volleyball field
– Run in OSI t-shirt/singlet if you have this day, there will be a photographer at the workout.
MD
Part 1:
4-5x850m (zone 3+ threshold+ in this beautiful loop
Break: 90sec
Part 2 – bonus:
2x6x150m Zone5-6
Break: 90 sec Series break: 3min
LD
Part 1:
6-10x850m (zone 3+ threshold+ in this beautiful loop )
Break: 45-60sec
Part 2 – bonus:
4-8x200m z4-5
Break: 60 sec
– Cool down: 10-20min
EJ
We strongly recommend intervals for everyone at all levels; it is the best exercise:-) but if just back from injury/sick ect, we’ll make a jogging group. 

Tuesday 22.05 
kl.:18:00 – Meet at NIH Track 
Social Easy Longrun, ca 14km in the beautiful Oslo Forest


Thursday 24.05
Join Fornebuløpet a beautiful race just outside Oslo with both 5 and 10km option. We are already many signed up form: OSI Friidrett / Oslostudentenes IK – Friidrett.
Hope to see you there:-)
If not running the race:
There might be a run from NIH Track 18:00.

Saturday 26.05 kl11:00  – Meet at NIH Track  
Two options:
1 Social Easy Longrun form NIH Track Ca 14-16km.
2 Middle- and long- distance interval, TBA.

Week 20

LD = Long distance MD = Middle distance & new beginner

Monday 14.05 kl.:18:00  – Meet at NIH Track 
!! There will be bathing and BBQ after the track workout.
Good weather forecast 25C, but bring dry cloths to put on after the swim.
Warm up: 20 min + 4 strides. We will run on the Track
MD
Intervals: |z3-4| 
4-6x1000m + bonus 4-6x200m
Break: 200m jog/walk
LD
6-8x1000m + bonus 3-6x200m
Break: 200m jogg (ca 1min, try to gather ppl around you)
– Cool down: 10-20min

Tuesday 15.05 kl.:18:00 – Meet at NIH Track 
Two options:
1) Social Easy Longrun, ca 14km in the beautiful Oslo Forest
2) 1500m and 5000m track on Bislett: If you want to cheer up our crew members running on Bislett Stadium, feel free to join OSI F sheerleading squad. We meet there ca 18:15.

Thursday 17.05 Norwegian Constitution Day
We run 17km for 17th of May – meet at 08:00 in the morning.
This is a big celebration and party day in Norway, join your crew for a good start of the day! Where we meet TBA

Saturday 19
.05  Meet at NIH Track  
Two options:
1 Social Easy Longrun form NIH Track kl11:00:-) Ca 14-16km.
2 Norwegian Championship in relay at Nesodden, 4x1500m for Men – only 1 team.

Week 19

Monday 07.05 kl.:18:00  – Meet at NIH Track 
Warm up: 25 min, we will run here – meet at the bom.
MD
Intervals: |z3-4| 
4-6x4min
Break: 2min
LD
4-6x5min
Break: 1min
Cool down: 10-20min
– After each rep we change direction, so we stay together.
* Bring a watch if you have:-)

Tuesday 08.05 kl.:18:00 – Meet at NIH Track 
Social Easy Longrun, ca 14km in the beautiful Oslo Forest

Thursday 10.05 
kl.:18:00  – Meet at NIH Track  
Kenyan fartlek:
8-16x (2 min high speed, break 1 min easy jog)
Downhill: 15-20min

Saturday 12.05 – Meet at NIH Track  
0 Start together 
1 Social Easy Longrun ca 15km.
2 Threshold, track or  ParkRun Tøyen, TBA:-)

Week 18

LD = Long distance MD = Middle distance & new beginner

Monday 30.04 kl.:18:00
  – Meet at Blindern Athletica (reception)
Warm up: 20 min to Frognerparken.
Middle-distance (MD) and LD do the same intervall:  
Intervals: |4x4min moderat/easy hard z2-3, last part push hard z4-5| 
4x4min + 3-3-2-2-1-1min
Break: 1min +  Half of the repeat
– After each rep we change direction, so we stay together.
* Bring a watch if you have:-)

Tuesday 01.05
kl.:18:00 – Meet at  Blindern Athletica.
LD:
18:00 Social Easy Longrun, ca 14km.
MD:
There might be a sprint workout at Bislett 16:00?

Thursday 03.04 
kl.:18:00 – Meet at  Blindern Athletica.
Team Building Social Easy Run before HKS!
Including peptalk, questions and 6xstrides.
Get to know your teammates!
and get the OSI singlet / T-shirt

Saturday 05
.04
All HKS teams meet at  Blindern Athletica 12:00 sharp.
More info in separate e-mail.