Week 8
LD = Long distance MD = Middle distance & new beginner

Monday 19.02 kl.: 17:30 – Meet at  Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor)  + 4 strides OR ready to start 18:00.
Intervals: |z3|
6-11x1000m
Break: 1min
Cool down: 15-20min
Middle-distance (MD):
4-6x1000m
Break: 1:30min
Cool down: 15-20min
*Start for the 1000m is in the 500m mark, and measure a line where 1000m is. 

Tuesday 20.02 Two options:
MD – 16:00 P.M at Bislett stadium –> in the sprint area
Warm up 15-20min with drills
Sprint session: 2x8x60m + bonus 2-4x200m flow |Break walk back seriesbreak 6min
Cool down 15-20min | Bendik will lead this.
LD: 18:00 – Meet at  Blindern Athletica 
Social Easy Longrun, ca 14km.

Thursday 22.02 kl.:18:00 – Meet at  Blindern Athletica.
Warm up: 20 min + 4 strides to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z4 for MD and LD|
Two alternatives:
1MD:  6-10x546m
Break: 60-90 sec
Cool down: 15-20min
2LD: 2x3laps + 6-12x546m
Break: 1min / 40 sec
Cool down: 15-20min
***20:00*** Kick Off event @Helga Engshus / Blindern

Saturday 24.02 kl.: 11:00  – Meet at  Blindern Athletica.

0 Start together.
1 Social Easy Longrun ca 14km.
, min b.: 4-6x6min, break 40sec; @>span class="m_6168874055135188870gmail-m_-3270811978304066354gmail-m_-3974001204149601181gmail-il">Frognerkilen if sun if not Bislett.

Sunday 25.02  kl.: 10:00 – Meet at Songsvann Bommen
Easy skitrip for all levels 10-35km.


Week 7

LD = Long distance MD = Middle distance & new beginner

Monday 12.02 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min + 4 strides to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z3|
2-3 x (3-2-1) laps
Break: . 1:15 – 1:00 – 0:45
Cool down: 15-20min
Middle-distance (MD):
3-5 x (2-1) laps
Break: . 1:15min – 1min
Cool down: 15-20min

Tuesday 13.02 two options: 
MD – 16:00 P.M at Bislett stadium –> in the sprint area
Warm up 15-20min with drills
Sprint session: 2x8x60m + bonus 2-4x200m flow |Break walk back seriesbreak 6min
Cool down 15-20min | Bendik will lead this.
LD: 18:00 – Meet at  Blindern Athletica
Social Easy Longrun, ca 14km.

Thursday 15.02 kl.:18:00 – Meet at  Blindern Athletica.
Warm up: 20 min + 4 strides to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z4 for MD and LD|
Two alternatives:
1MD: 6-12x400m
Break: 146m jog
2LD: 10-16x500m
Break: 30 sec
Cool down: 15-20min

Saturday 17.02 kl.: 11:00  – Meet at  Blindern Athletica.

0 Start together.
1 Social Easy Longrun ca 14km.
, min b.: 4-6x6min, break 1 min; @>span class="m_6951334770007115459gmail-il">Frognerkilen if sun if not Bislett.

Sunday 18.02  kl.: 10:00 – Meet at Songsvann Bommen
Easy skitrip for all levels 10-35km.
* There might be skiers on many different levels. If so we will make groups based on that. Everyone is welcome to join!



Week 6
LD = Long Distance MD = Middle Distance

Monday 05.02 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min to Frognerparken OR ready and warm at start ~18:25  We’ll run here – map @Monolittveien
Intervals: |max zone 3| – With good running surfaces for normal Road Running Shoes
Two alternatives:
LD: 6-12×3:00min
Break: 40 sec
MD: 6-10×2:40min
Break: 60 sec
Cool down: 20 min
* After each interval we will change direction and therefore stay together.
PS Post run you are all welcome to join for fruits and drinks + the annual meeting of the club we’re for instance we will elect a new board.

Tuesday 06.02 two options: 
MD – 16:00 P.M at Bislett stadium –> in the sprint area
Warm up 15-20min with drills
Sprint session: 2x8x60m + bonus 2-4x200m flow |Break walk back seriesbreak 6min
Cool down 15-20min | Bendik will lead this.
LD: 18:00 – Meet at  Blindern Athletica
Social Easy Longrun, ca 14km.

Thursday 08.02 kl.:18:00 – Meet at  Blindern Athletica.
Warm up: 20 min + 4 strides to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z4 for MD and LD|
Two alternatives:
1MD: 6-12x(300-200m)
Break: 60/40 sec
2LD: 8-16(300-200m)
Break: 30 sec
Cool down: 15-20min
+ There will be served fruits and drinks after the run.

Saturday 10.02 kl.: 11:00  – Meet at  Blindern Athletica.
0 Start together.
1 Social Easy Longrun ca 12km.
Threshold, @Frognerkilen or @Bislett.

Sunday 11.02  kl.: 10:00 – Meet at Songsvann Bommen
Easy skitrip for all levels 10-30km.
* There might be skiers on many different levels. If so we will make groups based on that. Everyone is welcome to join!


Week 5

Monday 29.01 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up and games: 20 min to Tåsen bakken.
Hill-Intervals: 12-15x1min (First part moderate speed and last part a bit faster)
Break: jogg down the hill
Cool down: 15-20 min
+ There will be served fruits and drinks after the run.
* This is a good workout for running and core.
PS. We will run outside in a hill with a good running surface without ice.

Tuesday 30.01 two options: 
MD – 16:00 P.M at Bislett stadium –> in the sprint area
Warm up 15-20min with drills
Sprint session: 2-3x8x60m |Break walk back serie break 6min
Cool down 15-20min | Bendik will lead this.
LD: 18:00 – Meet at  Blindern Athletica
Social Easy Longrun, ca 14km.

Thursday 01.02 kl.:18:00 – Meet at  Blindern Athletica.
Warm up and games: 20 min + 4 strides to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z3-4 for MD and LD|
Two alternatives:
1) 8-12x500m (MD and those who want it a bit shorter)
Break: 1min
2) 7-10x1000m (LD)
Break: 1min
Cool down: 15-20min
+ There will be served fruits and drinks after the run.

Saturday 03.02 kl.: 11:00  – Meet at  Blindern Athletica.
Social Easy Longrun ca.: 12km (outside)
It might also be a long threshold alternative this day TBA.

Sunday 04.02  kl.: 10:00 – Meet at Songsvann Bommen
Easy skitrip for all levels 11-30km.
* There might be skiers on many different levels. If so we will make groups based on that. Everyone is welcome to join!


Week 4
LD = Long Distance MD = Middle Distance

Monday 22.01 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min to Frognerparken OR ready and warm at start ~18:25
Intervals: |max z3| – With good running surfaces for normal Road Running Shoes
LD: 7-12x 3:20 We’ll run here – map @Monolittveien
MD: 5-10x 3:00 
Break: 40 sec (for LD) // 60sec (for MD)
Cool down: 20 min

Tuesday 23.01 two options: 
MD – 16:00 P.M at Bislett stadium –> in the sprint area
Warm up 15-20min with drills
Sprint session: 2-3x8x60m |Break walk back serie break 6min
Cool down 15-20min | Bendik will lead this.
LD: 18:00 – Meet at  Blindern Athletica
Social Easy Longrun, ca 14km.

Thursday 25.01 kl.:18:00 – Meet at  Blindern Athletica.
Warm up: 20 min + 4 strides to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z3-4 for MD and LD|
8-16 x(200m fast – 100m steady jog/walk – 200m fast – 45 m steady jog/walk)
MD: Do the same, but with a series break of 4min in the middle.
Cool down: 15-20min

•    Saturday 27.01 kl.: 11:00  – Meet at  Blindern Athletica.
Social Easy Longrun.

•    Sunday 28.01 kl.: 10:00 – Meet at Songsvann Bommen
Easy skitrip for all levels 11-30km. 
* There might be skiers on many different levels. If so we will make groups based on that. Everyone is welcome to join! 


Uke 3
LD = Long distance MD = Middle distance 

Monday 15.12 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min + 4 strides to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z3|
2-3 x (3-2-1) laps
Break: . 1:15 – 1:00 – 0:45
Cool down: 15-20min
Middle-distance (MD):
2-3 x (3-2-1) laps
Break: . 1:30 – 1:15 – 1
Cool down: 15-20min

Tuesday 16.12 two options: 
MD – 16:00 P.M at Bislett stadium –> in the sprint area
Warm up 15-20min with drills
Sprint session: 2-3x8x60m |Break walk back serie break 6min
Cool down 15-20min | Bendik will lead this.
LD: 18:00 – Meet at  Blindern Athletica
Social Easy Longrun, ca 14km.

Thursday 18.01 kl.: 17:00 – Meet at  Blindern Athletica.
Warm up: 20 min + 4 strides to Bislett Sation (indoor) OR ready to start 17:30.
Intervals: |z3-4 for MD and LD|
6-16x400m
Break: jog 146 meter to the start.
Cool down: 15-20min
 After the interval, we’ll change cloth at Bislett before heading up to Domus Athletica. Where everyone is welcome to join for pizza and a good time, including the annual meeting of the club!
Hope to see you!

Saturday 20.01 kl.: 11:00  – Meet at  Blindern Athletica.
Social Easy Longrun.
Note: If you are not used to run 2 or 3 intervals pr week, increase gradually. It is better to run little less, than too much and get injured.

Sunday 21.01 kl.: 10:00 – Meet at Songsvann Bommen
Easy skitrip for all levels 11-30km. 
* There might be skiers on many different levels. If so we will make groups based on that. Everyone is welcome to join!
* 19 Runners form the crew will travel for training camps.


Uke 2

Monday 08.12 kl.: 18:00 – Meet at  Blindern Athletica.

Warm up: 20 min to Frognerparken OR ready and warm at start ~18:25
Intervals: |max z3| – With good running surfaces for normal Road Running Shoes
7-12x 3:00 We’ll run here – map @Monolittveien
Break: 40 sec (for LD) // 60sec (for MD)
Cool down: 20 min

Tuesday 09.12 
Middle-distance group – 16:00 P.M at Bislett stadium –> in the sprint area
Warm up 15-20min with drills
Sprint session: 2-3x8x60m |Break walk back serie break 6min
Cool down 15-20min | Bendik will lead this.

Thursday 11.01 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z3-4|
5-8x (500+300+200m),
Break: 30sec
Cool down: 15-20min
Middle-distance (MD):
2x4x200m
Break: 30 sec / series break 5min
Cool down: 15-20min

Saturday 13.01 kl.: 11:00  – Meet at  Blindern Athletica.
0 Start together.
1 Social Easy Longrun.
Threshold, min b.: 5-6x6min, pause 1 min; @Frognerkilen if good running conditions, if not @Bislett.
Note: If you are not used to run 2 or 3 intervals pr week, increase gradually. It is better to run little less, than too much and get injured.

Sunday 14.01 kl.: 10:00 – Meet at Songsvann Bommen
Easy skitrip for all levels 11-30km. 
* There might be skiers on many different levels. If so we will make groups based on that. Everyone is welcome to join!


Uke 1

Thursday 04.01 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z3-4|
7-16x500m
Break: 30 sec
Cool down: 15-20min
Middle-distance:
6-10x500m
Break: 70-80 sec
Cool down: 15-20min

 Saturday 06.01 kl.: 11:00  – Meet at  Blindern Athletica.
0 Start together.
1 Social Easy Longrun.
Threshold, 4x8min b.: 1 min; @Frognerkilen if good running conditions, if not @Bislett.


Uke 51
Monday 17
.12 kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Warm up: 20 min to Frognerparken OR ready and warm at start ~18:25
Intervals: |max z3| – With good running surfaces for normal Road Running Shoes
8-12x 3:00 We’ll run here – map @Monolittveien
Break: 30 sek 

Tuesday 18.12 18:00 – Meet at  Blindern Athletica
Social Easy Longrun

Thursday 21.12 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z3-4|
7-16x546m
Break: 40 sec
Cool down: 15-20min
Middle-distance:
6-10x546m
Break: 80-90 sec
Cool down: 15-20min



Week 50

Monday 11.12 kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica. Warm up: 20 min to Frognerparken OR ready and warm at start ~18:25 Intervals: |max z3| Alt 1: 4-4-4-4-3-3-3-2-2-2-1min  We'll run here - map and if snow we might run in Monolittveien. Alt 2: ..4-4-3-3-3-2-2-1-1min Break: 1min and 30 sec after 2 and 1min Cool down: 20 min * We stay together. 

Tuesday 12.12 16:00 P.M Everyone is welcome join sprint - 16:00 P.M at Bislett stadium --> in the sprint area Warm up 15-20min with drills Sprint session: 2-3x8x60m |Break walk back serie break 6min Cool down 15-20min | Bendik will lead this.

Thursday 14.12 kl.: 17:00 – Meet at  Blindern Athletica. *** Remember entrance card *** | If you don't have please ask me:) Warm up: 20 min to Bislett Sation (indoor) OR ready to start 17:30. Intervals: |z3-4| 7-16x500m Break: 30 sec Cool down: 15-20min * Middle-distance: 6-10x500m Break: 80 sec Cool down: 15-20min 19:15 Julegrøt

Saturday 16.12 kl.: 11:00  – Meet at  Blindern Athletica. Social Easy Longrun


Week 49

Monday 04.12 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min to Frognerparken OR ready and warm at start ~18:25
Intervals: |max z3|
7-10x 3:30 We’ll run here – map @Monolittveien
Break: 60 sec
Cool down: 20 min

Tuesday 05.12 
Middle-distance group – 16:00 P.M at Bislett stadium –> in the sprint area
Warm up 15-20min with drills
Sprint session: 2x8x60m |Break walk back serie break 6min
Cool down 15-20min | Bendik will lead this.

Thursday 07.12 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor) OR ready to start 18:30.
Intervals: |z3-4|
5-8x (500+300+200m),
Break: 40 sec
Cool down: 15-20min
Middle-distance:
3-5x (500+300+200m)
Break: 60 sec / Serie b.: 70-90 sec
Cool down: 15-20min

Saturday 09.12 kl.: 11:00  – Meet at  Blindern Athletica.
Social Easy Longrun




Week 48

Monday 27
.11 kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Frognerparken OR ready and warm @Frognerparken, we start ~18:25
Intervals: |max z3|
6-9x 3:30 We’ll run here – map.
Break: 60 sec
Cool down: 20 min

Tuesday 28.11
Middle-distance group – 16:00 P.M at Bislett stadium–> in the sprint area
Warm up 15-20min with drills
Sprint session: 2x8x60m |Break walk back serie break 6min
Cool down 15-20min | Bendik will lead this.

Thursday 30.11 kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor) OR ready and warm @Bislett, we start ~18:25
Long-distance (z3-4):
10-16x400m
Break: 146m jogg
Cool down: 15-20min
Middle-distance:
6-10x400m
Break: 146m Slow jogg/walk ca.: 80 sec
Cool down: 15-20min

Saturday 02.12
Social Easy Longrun Meet: Blindern Atheletica.



Uke 47 

Monday 20.11kl.: 18:00 – Meet at Blindern Athletica.

Warm up: 20 min to Bislett Sation (indoor) OR ready and warm @Bislett, we start ~18:25
Intervals: |max z3|
5-9x1000m
Break: 60 sec
Cool down: 20 min

Tuesday 21.11

Middle-distance group – 16:00 P.M at Bislett stadium –> in the sprint area
Warm up 15-20min Sprint session: 2x8x60m |break walk back| Cool down 15-20min | Expert Bendik will lead this.
Long-distance group: 18:00 – Meet at  Blindern Athletica
Social Easy Longrun, ca 14km.

Thursday 23.11kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor) OR ready and warm @Bislett, we start ~18:25
Intervals: |z3-4|
Long-distance group: 
9-14x546m (one lap)
Break: 45 sec
Middle-distance group:
5-8x546m (one lap)
Break: 70-80 sec
Nedjogg: 15-20min

Saturday 25.11
Julebord / Christmas-party at KSI Hytta


Uke 46

Mandag 13.11kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.

Oppvarming 20 min til Frognerparken
Intervaller: |i3| terskel / moderat.
Alt 1: 1-1-2-2-3-3-4-4-3-3-2-2-1-1 min (her nå med lys)
Alt 2: 1-1-2-2-3-3-4-4-3-3-“2” min
Pause: 30 sec på 1 og 2 min dragene. 1 min på resten.
Pause: 1 min
Nedjogg: 15-20min
Snu på annenhvert drag.

Tirsdag 14.11kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Sosial rolig langtur, ca 14km

Torsdag 16.11kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming: 15-20 min til Bislett Stadion
Det er mulig å møte direkte ferdig oppvarmet ca 18:15.
Intervaller: |i4|
10-16x(200 + 300 m)
Pause: ca 30 sec
Nedjogg: 15-20min

Lørdag 18.11
Sosial rolig langtur ca 14km Oppmøte NIH friidrettsbanen kl 11:00

English

Monday 13.11kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Frognerparken |z3| – threshold
Alt 1: 1-1-2-2-3-3-4-4-3-3-2-2-1-1 min (we’ll run here)
Alt 2: 1-1-2-2-3-3-4-4-3-3-“2” min
Break: 30 sec on 1 and 2min’s and 1 min on the rest.
Cool down: 15-20 min
* Change direction after every second repetition.

Tuesday 14.1118:00 – Meet at Blindern Athletica
Social Easy Longrun, ca 14km

Thursday 16.11 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor) OR ready and warm at ca18:15 @Bislett.
Intervals: |z4|
8-14x(200m + 300m)
Pause: ca 30 sec
Nedjogg: 15-20min

Saturday 18.11
Social Easy Longrun Meet: NIH track 11:00.


Uke 45 

Mandag 06.11 kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming 20 min til Frognerparken
Intervaller: i3 lav terskel / moderat.
6-8 x 4min* (i denne runden)
* Snu etter hvert drag
Pause: 1 min
Nedjogg: 15-20min
Vi prøver å holde oss samlet.

Tirsdag 07.11 kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Sosial rolig langtur

Torsdag 09.11kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming: 15-20 min til Bislett Stadion. Det er mulig å møte direkte, ferdig oppvarmmet ca 18:20.
Intervaller: i4 Første halvdel under terskel / moderat.
7-16x500m NB Lette klær til å løpe inne (f.eks. short og singlet)
Pause: 40-60 sec
Nedjogg: 15-20min

Lørdag 11.11
5km kvalitetsløp løp på Sørum. Bli med!

English

Monday 06.11kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Frognerparken
Intervals: i3 Under threshold and moderate intensity
6-8 x 4min* (i denne runden)
Break:  1 min
Cool down: 15-20 min
* Change direction after each repetition.

Tuesday 07.1118:00 – Meet at Blindern Athletica
Social Easy Longrun

Thursday 09.11 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor) OR ready and warm at 18:20 @Bislett.
Intervals: i4 First part under threshold and moderate intensity
7-16x500m Note: Bring eg. short and singlet, because we’re running inside.
Pause: 40-60 sec
Nedjogg: 15-20min

Saturday 11.11
5 km high quality and fun race at Sørum. Let’s go



Uke 44

Mandag 30.10 
kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming 20 min til Frognerparken
Intervaller – lav terskel / moderat. 
4-5 x (3,5min + 2,5min) i denne løypa.
Pause: 60 sec etter 3,5min og 45 sec etter 2,5min.
Nedjogg: 15-20min
Vi prøver å holde oss samlet.

Tirsdag 31.10 kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Sosial rolig langtur

Torsdag 02.11 kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming: 15-20 min til Bislett Stadion (VI PÅ INNE BANEN den er 545m lang)
Det er mulig å møte direkte ferdig oppvarmet.
Intervaller: Terskel / moderat.
8-16x400m NB Lette klær til å løpe inne (f.eks. short og singlet)
Pause: radig jogg 145m til start.
Nedjogg: 15-20min
* Velkommen med på teater: “Hva jeg snakker om når jeg snakker om løping” kl 21:00 etter trening.

Lørdag 04.11 kl.: 11:00
Sosial rolig langtur ca14km Oppmøte NIH friidrettsbanen kl 11:00

English

Monday 30.10 kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Frognerparken
Intervals: Under threshold and moderate intensity
4-5 x (3,5min + 2,5min) on this nice course.
Break:  60 sec and 45 sec
Cool down: 15-20 min
* We try to stay together.

Tuesday 31.10 kl.: 18:00 – Meet at Blindern Athletica
Social Easy Longrun

Thursday 19.10 kl.: 18:00 – Meet at  Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor) OR ready and warm at 18:20 @Bislett.
Intervals: Under threshold and moderate intensity
8-16x400m Note: Bring eg. short and singlet, because we’re running inside.
Pause: jog 145m to the start.
Nedjogg: 15-20min

Saturday 04.10 kl.: 11:00
Social Easy Longrun Meet: NIH track 11:00.


Uke 43

Mandag 23.10kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming 20 min til benken vår i Frognerparken.
Intervaller:
4-6x(3-2-1 min)
Pause: 1min
Nedjogg: 15-20min
Vi prøver å holde oss samlet.

Tirsdag 24.10kl.: 18:00 – Møter vi på NIH friidrettsbaneved Songsvann.
Sosial rolig langtur ca. 13km | Vi løper i lysløypa

Torsdag 26.10kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming: 15 min til inngangen til Bislett Stadion // Kan møte oppvarmet ved inngangen til Bislett 18:15 // Løper sammen til Slottsparken.
Intervaller:
10-14 x 500 m (i Slottsparken) start ca 18:25
Pause: 30 sec
Nedjogg: 15-20min

Lørdag 28.10kl.: 11:00
Sosial rolig langtur ca14km Oppmøte NIH friidrettsbanen kl 11:00

PS Sjekk ut våre venner i OSI Langrenn sin FB gruppe for info om styrke på onsdager og deres aktiviteter.

(English)
Monday 23.10kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Frognerparken, to our park bench.
Intervals:
4-6x(3-2-1 min)
Break:  1 min
Cool down: 15-20 min
* We try to stay together.

Tuesday 24.10kl.: 18:00 – Meet at NIH Track
Social Easy Longrun | We’ll run on a trail with floodlit.

Thursday 26.10 kl.: 18:00 – Meet at  Blindern Athletica
Warm up: 15 min to the entrance of Bislett Sation OR ready and warm at 18:15 at the entrance // we run together to Slottsparken
Intervals:
10-14 x 500 m (in Slottsparken) Start ca 18:25
Break: 30 sec
Cool down: 15-20 min

Saturday 28.10 kl.: 11:00
Social Easy Longrun Meet: NIH track 11:00, two alternatives

PS Feel free to check out our friends in OSI Langrenn FB group for more info about strength training and their activities.

Uke 42
Mandag 16.10 kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.

Oppvarming 20 min
Intervaller:
5-8x3min
Pause: 1min
Nedjogg: 15-20min
Vi prøver å holde oss samlet.

Tirsdag 17.10kl.: 18:00 – Møter vi på NIH friidrettsbaneved Songsvann.
Sosial rolig langtur ca. 12km | Vi løper i lysløypa

Onsdag 18.10 kl.: 2015 Domus Athletica, sal 1D styrke med langrenn (ferdig oppvarmmet).

Torsdag 19.10kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming: 20 min til Bislett Stadion // Kan møte ferdig oppvarmet på Bislett ~18:20
Intervaller:
6-10x300m (Ute)
Pause: gå/jogge 100m
Nedjogg: 15-20min

Lørdag 21.10kl.: 11:00
1 Hytteplanmila eller
2 Sosial rolig langtur ca14km Oppmøte NIH friidrettsbanen kl 11:00
Bankett på kvelden:-)

Monday 16.10 kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Voldsløkka.
Intervals:
6–8 x 3 min
Break:  1 min
Cool down: 15-20 min
* We try to stay together.

Tuesday 17.10kl.: 18:00 – Meet at NIH Track
Social Easy Longrun | We’ll run on a trail with floodlit.

Wednesday 18.10 kl 2015 Domus Athletica, sal 1D Core strength training with the cross country skiing club.

Thursday 19.10kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Bislett Sation OR ready and warm at 18:20 @Bislett.
Intervals:
6-10x300m (Outdoor)
Break: 100m walk/jog
Cool down: 15-20 min

Saturday 21.10 kl.: 11:00
1) Hytteplanmila race
2) Social Easy Longrun Meet: NIH track 11:00, two alternatives
Banquet in the evening


Uke 41

Mandag 09.10kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming 20 min tilVoldsløkka
Intervaller:
6–8 x 3,5min
Pause: 1min
Nedjogg: 15-20min
Vi prøver å holde oss samlet.


Tirsdag 10.10
kl.: 18:00 – Møter vi på NIH friidrettsbaneved Songsvann.
Sosial rolig langtur ca. 12km | Vi løper i lysløypa

Torsdag 12.10kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming: 20 min til Bislett Stadion // Kan møte ferdig oppvarmet på Bislett ~18:20
Intervaller:
6-10x400m
Pause: 45 sec
Nedjogg: 15-20min

Lørdag 14.10kl.: 11:00
Oppmøte NIH friidrettsbanen kl 11:00
To alternativer:
1 Hurtig langkjøring/terskel økt rundt Songsvann.
2 Sosial rolig langtur ca14km

English:

Monday 09.10 kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Voldsløkka.
Intervals:

6–8 x 3,5min
Break:  1 min
Cool down: 15-20 min
* We try to stay together.

Tuesday 10.10kl.: 18:00 – Meet at NIH Track
Social Easy Longrun ca 12km | We’ll run on a trail with light in the forest.

Thursday 12.10kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Bislett Sation OR ready and warm at 18:20 @Bislett.
Intervals:
6-10x400m
Pause: 45 sec
Cool down: 15-20 min

Saturday 14.10 kl.: 11:00
Meet: NIH track 11:00, two alternatives
1 Social Easy Longrun.
2 Threshold, hard longrun.


Uke 40

Mandag 02.10 kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.

Oppvarming 20 min
Intervaller – moderat:
Alt 1: 2x(5-4-3-2-1 min)
Alt 2: 5-4-3-2-1 ~ 4-3-2-1
Pause: 1min
Nedjogg: 15-20min
Vi prøver å holde oss samlet.

Tirsdag 03.10 kl.: 18:00 – Møter vi på NIH friidrettsbaneved Songsvann.
Sosial rolig langtur ca. 12-14km.

Torsdag 05.10 kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming: 20 min til Bislett Stadion // Kan møte ferdig oppvarmet på Bislett ~18:20
Intervaller:
15-20 x 1min (Vi løper ute).
Pause: 30 sec
Nedjogg: 15-20min

Helga: KSI Hytta

Monday 02.10 kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Voldsløkka.
Intervals:
Alt 1: 2x(5-4-3-2-1 min)
Alt 2: 5-4-3-2-1 ~ 4-3-2-1
Break:  1 min
Cool down: 15-20 min
* We try to stay together.

Tuesday 03.10 kl.: 18:00 – Meet at NIH Track
Social Easy Longrun

Thursday 05.10 kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Bislett Sation OR ready and warm at 18:20 @Bislett.
Intervals:
15-20 x 1min (We run outside)
Pause: 30 sec
Cool down: 15-20 min

Weekend: KSI Hytta.


Uke 39

Mandag 25.09kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming 20 min
Intervaller – moderat:
7-6-5-4-3-2-1 min + (bonus: 4 min)
Pause: 60 sek
Nedjogg: 15-20min
Vi prøver å holde oss samlet.
NB. Gode muligheter for en overraskelse etter trening +

Tirsdag 26.09kl.: 18:00 – Møter vi på NIH friidrettsbaneved Songsvann.
Sosial rolig langtur ca.10-12km.

Torsdag 28.09kl.: 18:00 – Vi møter ved respesjonen til Blindern Athletica.
Oppvarming: 20 min til Bislett Stadion
Intervaller:
8-10x400m + (bonus: 3-5 min på terskel fart)
Pause: 45 sec
Nedjogg: 15-20min

Lørdag 30.September
Oppmøte NIH friidrettsbanen kl 11:00
To alternativer:
1 Hurtig langkjøring/terskel økt rundt Songsvann.
2 Sosial rolig langtur ca14km

Eng.:

Monday 25.09 kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Voldsløkka.
Intervals:
7-6-5-4-3-2-1 min + (bonus: 4 min)
Break:  60 sec
Cool down: 15-20 min
* We try to stay together.
NB. Good chances for a surprise after the run: +

Tuesday 26.09kl.: 18:00 – Møter vi på NIH friidrettsbane.
Social Easy Longrun

Thursday 28.09kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Bislett Sation.
Intervals:
8-10x400m + (bonus: 3-5 min threshold)
Break:  45 sec
Cool down: 15-20 min

Saturday 30th September
Meet: NIH track 11:00, two alternatives
1 Social Easy Longrun.
2 Threshold, hard longrun.


Uke 38

Mandag 18.09 kl.: 18:00 – Møter vi på NIH friidrettsbaneved Songsvann.
Oppvarming 20 min
Intervaller:
1-2-3-4-5-4-3-2-1 min + (For super-fast gruppa + 5 min )
Pause: 60 sek
Nedjogg: 15-20min
Vi prøver å holde oss samlet.
Nedjogg 15-20 min.

Torsdag 21.09 kl.: 18:00 – Møter vi på NIH friidrettsbaneved Songsvann.
Oppvarming: 20 min
Intervaller:
Kenyansk fartslek:
8-12x(2 min høy fart, pause 1 min rolig jogg)
Nedjogg: 15-20min

Lørdag 23.September
Oppmøte NIH friidrettsbanen kl 11:00
To alternativer:
1 Hurtig langkjøring/terskel økt rundt Songsvann.
2 Sosial rolig langtur ca14km

Monday 18.09 kl.: 18:00 – Meet at NIH runningtrack by Songsvann
Warm up: 20 min
Intervals:
1-2-3-4-5-4-3-2-1 min + (For the super-fast group + 5 min )
Break:  60 sec
Cool down: 15-20 min
* We try to stay together.

Thursday 21.09 kl.: 18:00 – Meet at NIH running track by Songsvann
Warm up: 20 min
Intervals. Kenyan Fartlek
8-12x(2min fast run, break 1 min jogg)
Cool down: 15-20 min

Saturday 23th September
Meet: NIH track 11:00, two alternatives
1 Social Easy Longrun.
2 Threshold, hard longrun.



UKE 37

Mandag 11.09 kl.: 18:00 – Møter vi på NIH friidrettsbane ved Songsvann.
Oppvarming 20 min
Intervaller terskel+
5-8×3,5min
Pause: 60 sek
Nedjogg: 15-20min
Vi snur etter hvert drag og holder oss samlet

Torsdag 14.09 kl.: 18:00 – Møter vi på NIH friidrettsbaneved Songsvann.
Oppvarming: 20 min
Intervaller:
Alt 1: 1200m+1000m+800m+600m+400m+200m
Alt 2: 1000m+800m+600m+400m+200m
ALT 3: Rolig tur med stringsløp
Pause: 90 sek
Nedjogg: 15-20min

Lørdag 16. September
OSLO MARATON + vaffelfest evt. rolig tur avtales ila uka.

OPEN for all training-times
Monday 11.09 kl.: 18:00 – Meet at NIH running track by Songsvann
Warm up: 20 min
Intervals:
5-8×3,5min
Break:  60 sec
Cool down: 15-20 min
* We turn after each interval, so we stay together.

Thursday 14.09 kl.: 18:00 – Meet at NIH running track by Songsvann
Warm up: 20 min
Intervals on the track:
Alt 1: 1200m+1000m+800m+600m+400m+200m
Alt 2: 1000m+800m+600m+400m+200m
ALT 3: Easy run with strides.
Pause: 90 sek
Cool down: 15-20 min

Saturday 16th September
Oslo Marathon + After Waffle Party// maybe easy run will be planed during the week.



UKE 36

Mandag 04.09 kl.: 18:00 – Møter vi på NIH friidrettsbane ved Songsvann.

Oppvarming 20 min
Intervaller terskel+
Alt. 1: 8×4 min
Alt. 2: 5×4 min (bonus +) 1-2x2min
Pause: 90 sek
Nedjogg: 15-20min
Vi snur etter hvert drag og holder oss samlet
Nedjogg 15-20 min.

Torsdag 07.09 kl.: 18:00 – Møter vi på NIH friidrettsbane ved Songsvann.
Oppvarming: 20 min
Intervaller: 4x600m + 3-4x200m
Pause: 150 jogg
Ekstra: De som trener for lange løp kan løpe 1-2 rundt vannet i terskel fart + drag på banen etter på.
Nedjogg: 15-20min

Lørdag 09. September
Oppmøte NIH friidrettsbanen kl 11:00
To alternativer:
1 Sosial rolig langtur ca14+
2 Hurtig langkjøring/terskel økt rundt Songsvann.

English:

Monday 04.09 kl.: 18:00 – Meet at NIH running track by Songsvann
Warm up and games: 20 min
Intervals:
Alt. 1: 8×4 min*
Alt. 2: 5×4 min* (bonus +) 1-2x2min
Break: 90 sec
Cool down: 15-20 min
* We turn after each interval, so we stay together.

Thursday 07.09 kl.: 18:00 – Meet at NIH running track by Songsvann
Warm up and games: 20 min
Hill-Intervals: 4x600m + 3-4x200m
Break: 150m jogg
Extra: If you are training long races like marathon you may run 1-2 rounds around the lake and then some repeats in the track.
Cool down: 15-20 min

Saturday 9th September
Meet: NIH track 11:00, two alternatives
1 Social Easy Longrun.
2 Threshold, hard longrun.

Bli medlem

Arrangementer

Ingen fremtidige arrangementer ble funnet.
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