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.

Week 23

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 04.06 kl.:18:00  – Meet at NIH Track 
Warm up: 20 min + 4 strides | Intervals starts 18:20
Hill-intervall, MD and LD do the samme:
4-7x3min, we’ll run here.
Break: jog down(LD) / super slow jog down (MD)
Cool Down: 15-20min jogg / Swim

Tuesday 05.06 
kl.:18:00 – Meet at NIH Track 
Social Easy Longrun, ca 14km in the beautiful Oslo Forest
– Bonus: Strength and Mobility

Thursday 07.06 kl.:??:?? – Meet at NIH Track   
Bislett Games, Example of workout, feel free to organize among each-other:
Warm Up: 15-20min
MD:
1-2x(400m-300m-200m-150m)
Break: 3min-2min-1min-45sec | S Break: 4-5min
LD:
1 Lap SV moderat (low threshold)
5-8x400m (1500m/3k pace)
Break: 90sec
EJ
– Bonus: Strength and Mobility

Saturday09.06 kl10:00   – Meet at NIH Track
Two options:
1) Social Easy Longrun form NIH Track Ca 14-16km.
2)
LD: Threshold: TBA. eg.: 1-2x(3-2-1km) p:2.00/1.30/1.00
MD: 2-4x(2x(300mFast-200mSlow-200mFast-100mSlow))
Series break: 3-5min
– Bonus: Strength and Mobility