Towards the same goal!
Below you will find the schedule for Runners Club. The schedule will be updated about every second month and is created by our coaches. Runners Club have three workout sessions per week from October to September. Two of the sessions are intervals, technique, strength or just a relaxed run and on Saturdays we go for a long run.
| Week | Monday | Thursday | Saturday |
|---|---|---|---|
| W 38: 16/9-22/9 | Intervals: Fartlek 10 x 60/60 sec. | Intervals: Intervals 15 min 30/30 sec. | Long run 75 min. |
| W 39: 23/9-29/9 | Intervals: Supertusingar | Hills: 5 x 60 sec. + 5 x 30 sec. | Long run 90 – 100 min. |
| W 40: 30/9-6/10 | Intervals: 15 min 45/45 sec. | Hills: 10 x 45 sec. | Long run Kullaberg |
| W 41: 7/10-13/10 | Test run 5 k | Intervals: 4 x 4 min. | Long run 90 – 100 min. |
| W 42: 14/10-20/10 | Hills: Kina + Bengt Langhs | Intervals: Fyrahundringar | Long run 90 – 100 min. |
| W 43: 21/10-27/10 | Hills: 400 + 200 + 200 + 400 m. | Intervals: 10 min + 8 min + 6 x 1 min. | Frontyard |
| W 44: 28/10-3/9 | Hills: 5 x 120 + 5 x 90 + 5 x 60 sec. | Test run 10 k. | Rest day – Alla helgons dag |
RUNNERS CLUB DICTIONARY
Distance run: A calm run that aims to collect kilometers and also as a recovery from the tougher workouts. These workouts build a good foundation for your running.
Long run: A workout that lasts about 90 min and up, its defined depending on the level you are at. If you are new to running it can be shorter, you are experienced and run a lot it can be longer. The pace should be lower than the distance run and the focus is on accustoming the body to be active for a longer time. A key workout for managing the marathon distance.
Interval: An interval is a run where you vary speed by first running a distance fast and then having a rest before running fast again. This is a very good and effective way to vary your training and to become a faster runner. This workout also builds a good foundation for recovery during the run.
“Tröskel”: “Tröskel” workouts are a way of developing your running to be able to run faster over a longer period. What largely determines this is how much lactic acid is formed in the muscles. Lactic acid is formed in the muscles when we run, more when we run fast. The threshold pass is thus used to improve lactic acid threshold level. The workout goes at a slow pace during warm-up and then increases at a faster speed as you run the “Tröskel”.