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
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
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
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.
Week 17
LD = Long distance MD = Middle distance & new beginner
Monday 23.04 kl.:18:00 – Meet at Blindern Athletica (reception)
Warm up: 20 min to Frognerparken.
* Middle-distance (MD) and LD do the same intervall:
Intervals: |z3-4|
3-4x(3-2-1min)
Break: Half of the repeat
– After each rep we change direction, so we stay together.
* Bring a watch if you have:-)
Tuesday 24.04 kl.:18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Bislett Sation Outdoor OR ready and warm at 18:20 @Bislett.
Ca.: 18:35 Start Qualification/test race 600m and/or 1200m.
*Many will do 600m this day.
Easy jogg in the park after the test race.
Thursday 26.04 kl.:18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Bislett Sation OR ready and warm at 18:20 @Bislett.
* This day there will be possibilities to run
Intervals – race presentations, Qualification/test race 600m and 1200m. Afterwards, take a longer break and then do a easy track session.
– 18:30 Start test race 1200m and/or 600m.
*Many will do 1200m this day.
18:40ish: 4-14x400m (do not push max) // or easy jogg
Break: 60 sec
Cool down: 15-20 min
Saturday 28.04
0 Start together
1 Social Easy Longrun ca 14km.
2 Threshold or Hills or Test, ParkRun Tøyen, update TBA:-)
X) HKS team announcement
Week 16
Monday 16.04 kl.:18:00 – Meet at Blindern Athletica
Warm up: 20 min to Frognerparken, to this loop.
* Middle-distance (MD):
Intervals: |z3-4|
6-8x3min
Break: 1min
LD:
Intervals: |z3-4|
6-10×3:20min
Break: 40sec
* Bring a watch if you have:-)
Tuesday 17.04
Only LD this day:
We’ll run the Sentrumsløpet 10km course, two options:
1) 18:00 – Meet at Blindern Athletica
2) 18:20 – Meet at Start Sentrums/Universitetsplassen
Thursday 19.04 kl.:18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Bislett Sation OR ready and warm at 18:20 @Bislett.
* For those who run Sentrumsløpet (race), don’t push max and do less repetitions. It is also possible to run and pick up you’re start number/BiB this day.
Intervals – race presentations:
5-16x300m (Outdoor)
Break: 100m walk/jog
Cool down: 15-20 min
Saturday 21.04
-) Sentrumsløpet (race) 5 or 10km
-) Post-Race BBQ / Party
Week 15
Monday 09.04 kl.:18:00 – Meet at Blindern Athletica
Warm up: 20 min to Frognerparken, to our park bench.
* Middle-distance (MD):
Intervals: |z3-4|
1-2x(5-4-3min)
Break: 1min
LD:
Intervals: |z3-4|
2-3x(5-4-3min)
Break: 1min
* Bring dry cloth, for after the run.
Tuesday 10.04 Two options:
MD – 16:00 P.M at Bislett stadium inside–> 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 12.04 kl.:18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Tåsen bakken.
Hills sprints: |z4-5 – Push it!|
2x(10x35sec)
Break: jogg down, series break 5min with jogging
Cool down: 15-20min
* Middle-distance (MD):
2x(8x35sec)
Break: jogg down, series break 5-7min with jogging
Cool down: 15-20min
Saturday 14.04 kl.:11:00 – Meet at Blindern Athletica.
0 Start together
1 Social Easy Longrun ca 14km.
2 Threshold, 8-7-6-5-4-3min +3(bonus) b.: 1min @Frognerkilen
Week 14
LD = Long distance MD = Middle distance & new beginner
Tuesday 03.04 kl.:18:00
*ONLY LD option this day.
LD: 18:00 – Meet at Blindern Athletica
0 Start together, 4km
Two options:
1 Social Easy Longrun ca 14km.
2 Threshold, 8×3:30min, break 50sec @Akershusstranda map
Thursday 05.04 kl.:18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Tåsen bakken.
Intervals: |z4-5|
2x(10x40sec)
Break: jogg down, series break 3min
Cool down: 15-20min
* Middle-distance (MD):
2x(8x40sec)
Break: jogg down, series break 5min
Cool down: 15-20min
Saturday 07.04
* Holmestrand maraton OR:
0 Start together @Blindern kl11:00
1 Social Easy Longrun ca 14km.
2 , 4-6×8>span class="m_-1926427993639845440gmail-m_-7203919389775274357gmail-m_-8743885874492803466gmail-il">min, break 1min @Frognerkilen
Sunday 08.04
Fredrikstadløpet, more info about transport tba.
Week 13
Monday 26.03 kl.: 18:00 – Meet at Blindern Athletica.
Warm up: 20 min to Bislett Sation (indoor) + 4 strides OR ready to start 18:30.
Intervals: |z3|
3-5 x 4 (runder/laps)
Break: 1min
Cool down: 15-20min
* Middle-distance (MD):
6-12x500m
Break: 1min
Cool down: 15-20min
Thursday 29.03 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 faster)
Break: jogg down the hill
Cool down: 15-20 min
Saturday 31.03 kl.:11:00
Social Easy Longrun ca 14km or progressive Longrun 12-20km.
Week 12
Monday 19.03 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: 30 sec
MD: 6-10×2:40min
Break: 50 sec
Cool down: 20 min
* After each interval we will change direction and therefore stay together.
NB: Bring a watch if you have, to measure the time;-)
Husk: ReflexVest
Tuesday 20.03 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 22.03 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|
6-18x400m
Break: jog 146 meter to the start, LD run faster in the break.
Cool down: 15-20min
Saturday 24.03
0 Start together.
1 Social Easy Longrun ca 14km.
2 , 4->span class="m_7121068352270308309gmail-il">6x6min, break 40 sec @Frognerkilen or Bislett
Week 11
This is the training program:
LD = Long distance MD = Middle distance & new beginner
Monday 12.03 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|
4-6 x 3 laps
Break: 1:20min
Cool down: 15-20min
* Middle-distance (MD):
3-5 x (2-1) laps
Break: . 1:15min – 1min
Cool down: 15-20min
Tuesday 13.03 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 15.03 kl.: 18:00– Meet at Blindern Athletica.
Warm up: to Tåsenbakken + 4 strides, start ca 18:20.
Intervals: |z4-5|
2x(10x40sec)
Break: jogg down, series break 3min
Cool down: 15-20min* Middle-distance (MD):
2x(8x40sec)
Break: jogg down, series break 5min
Cool down: 15-20min
– It is going to prefrect running surfaces with bar asphalt.
– We’ll organize it so we run up on one side of the road and down on another;-)
• Saturday 17.03
0 Start together.
1 Social Easy Longrun ca 14km.
2 , 4x8min, break 1 min @>span class="m_3302579688218822602gmail-m_5074624358844050247gmail-m_-1259392234432631770gmail-m_-3974001204149601181gmail-il">Frognerkilen.
Week 10
LD = Long distance MD = Middle distance & new beginner
Monday 05.03 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|
6-12x1000m
Break: 45sec eller 1min (prøv å samkjøre)
Cool down: 15-20min
* Middle-distance (MD):
4-6x1000m
Break: 1:30min
Cool down: 15-20min
* I will explain the we’re the 1000m goes.
Tuesday 06.03 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 08.03 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
Saturday 10.03
– Fast 5km race in Lørenskog or 5km/10km test at Bislett
Deepening on the weather. Open for all, more info to come.
• Sunday 11.03 kl.: 10:00 – Meet at Songsvann Bommen
Easy skitrip for all levels 10-35km.
Week 9
Monday 26.02 kl.: 18:00– Meet at Blindern Athletica.
Warm up: to Tåsenbakken + 4 strides, start ca 18:20.
Intervals: |z4-5|
2x(10x40sec)
Break: jogg down, series break 3min
Cool down: 15-20min
* Middle-distance (MD):
2x(8x40sec)
Break: jogg down, series break 5min
Cool down: 15-20min
– It is going to prefrect running surfaces with bar asphalt.
– We’ll organize it so we run up on one side of the road and down on another;-)
Tuesday 27.02 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 01.03 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 z3 for LD|
Two alternatives:
1MD: 6-12x500m
Break: 45-60sec (shorter break due to fast interval on Monday).
2LD: 2-3×6 laps**
Break: 1min
Cool down: 15-20min
** Fit marathon runners may consider to do +6laps.
WEEKEND Cabin TRIP
Lot’s of good food, games, baking cake, party, sauna and snow swimming, working and for those who like skiing perfect conditions.
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.
2 , 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.
2 , 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.
2 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.
2 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.
2 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 10.10kl.: 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.
