2019 Update

Dear runner!
For more detailed information about the runs, sessions and workout in the spring. Please check out the info page here or feel free to join the facebook group for
the latest news.

Hope to see you!

Week 27

Monday 02.06 kl.:18:00  – Meet at NIH Track
Warm up: 20 min + 4 strides | Intervals starts 18:22 @ Bunnen av Måneskinnløypa
LD and MD do the same:
3-5x4min Up hill
Break: Run down
Cool Down: 15-20min jogg
EJ

Tuesday 03.06 kl.:18:00 – Meet at NIH Track
Social Easy Longrun, ca 12-14km in the beautiful Oslo Forest

Thursday 05.06 kl.:17:00**– Meet at NIH Track
Warm Up: 15-20min | Intervals starts 18:20 @ SRM start / The new toilets
LD:
10-16x600m Break: 200m Stady jogg
MD: 8-12x(200m(fast)-100m(jogg)-100m(super-fast)-100m(walk))
EJ ** On Thursday the workout will most likely be 1 hours earlier. Stay tuned to get last update.

Saturday 07.06 kl.: 11:00   NIH Track   
Two options:
1) Social Easy Run face
2) Threshold

Week 26

Monday 25.06 kl.:18:00  – Meet at NIH Track
Warm up: 20 min + 4 strides | Intervals starts 18:22 @ Volleyball Field
LD*:
7-6-5-4-3-2-1-8-min
Break: 45 sec
MD*: 6’15”-5’15”-4”15”-3’15”-2’15”-1’15”-45”- bonus: 5’15” | ‘ = min ” sec Break: 90 sec
Cool Down: 15-20min jogg * Change direction after each interval
EJ Post-Run: 10min SAM – Strength and Mobility

Tuesday 26.06 kl.:18:00 – Meet at NIH Track
Social Easy Longrun, ca 12km in the beautiful Oslo Forest

Thursday 28.06 kl.:18:00 – Meet at NIH Track
Warm Up: 15-20min | Intervals starts 18:20 @ SRM start / The new toilets
LD:
2 laps around the lake moderate 4-6x200m Break: jog 200m
MD: 1 lap around the lake moderate 6-10x150m Break: walk/jog back to start
EJ

Saturday 30.06 kl.: 11:00   – KSI Hytta
Two options:
1) Social Easy Run face
2) Hill intervall

Week 25

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 18.06 kl.:18:00  – Meet at NIH Track
Warm up: 20 min + 4 strides | Intervals starts 18:20 @ SRM start / The new toilets
Intervalls (z3-4)
LD:
1-2x(9min-6min-3min)
Break: 2min-1’30min-1min
MD:
1-2x(6min-3min-1’30min) Break: 2min-1’30min-1min + 6x100m on the track, break walk back.
Cool Down: 15-20min jogg * Change direction after each interval
EJ

Tuesday 19.06 kl.:18:00 – Meet at NIH Track
Social Easy Longrun, ca 12km in the beautiful Oslo Forest

Thursday 21.06 kl.:18:00 – Meet at NIH Track
Warm Up: 15-20min | Intervals starts 18:20 @ SRM start / The new toilets
LD: 1 lap around the lake moderate 6-10x400m Break: 1 min
MD: 1 lap around the lake moderate 6-10x200m Break: 1 min
EJ

Saturday 23.06 kl.: 11:00   – KSI Hytta
Two options:
1) Social Easy Run form KSI Cabin Ca10-14
2) Hill intervall

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.