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 39: 25/9-1/10 | Intervals: Supertusingar | Intervals: Minutintervaller | Long run: 90 – 100 min (on your own) |
| W 40: 2/10-8/10 | Hills: Hill coruse | Hills: Tinkarpsbacken | Long run: 90 – 100 min |
| W 41: 9/10-15/10 | Intervals: 5 x 5 min | Test run: 5 k | Long run: 90 – 100 min (on your own) |
| W 42: 16/10-22/10 | Hills: Extended hills | Test run 10 k | Long run: 90 – 100 min High five |
| W 43: 23/10-29/10 | Try on session: 400 + 200 + 200 + 400 m | Intervals: 10 + 8 + 6×1 min | RC Front Yard 2023 |
| W 44: 30/10-5/11 | Hills: 5 x 90 + 5 x 60 + 5 x 30 sek | Intervals: Fyrahundringar | Long run: 90 – 100 min (on your own) |
| W 45: 6/11-12/11 | Threshold: 10 + 8 + 6 + 4 + 2 min | Intervals: 4 + 3 + 2 + 1 + 1 + 2 + 3 + 4 min | Skanneloppet & After Run |
| W 46: 15/11-19/11 | Hill distance | Fartlek: 5 km 90/30 alt. 60/60 | Long run: 90 – 100 min with speed |
| W 47: 20/11-26/11 | Intervals: Femhundringar | Intervals: 4 x 5 min + 10 x 1 min | Long run: 90 – 100 min (on your own) |
| W 48: 27/11-3/12 | Hills: Tinkarpsbacken up & down | Intervals: Supertvåtusingar | Long run: 90 – 100 min High Five |
| W 49: 4/12-10/12 | Intervals: 4 x (4 + 1 min) | Hills: Hälsobacken | Long run: 90 – 100 min (on your own) |
| W 50: 11/12-17/12 | Lucia running with Löplabbet | Fartlek: 180/60 | Long run: 90 – 100 min |
| W 51: 18/12-24/12 | Hill distance | Intervals: 15 min (hm pace) + 5 x 1 min (10k pace) | Long run: 90 – 100 min (on your own) |
| W 52: 25/12-31/12 | Christmas rest | Intervals: 5 x 5 min | Long run: Experience Grytåsa |
| W 1: 1/1-7/1 | New years rest | Intervals: Tusingar | Trettondags rest |
| W 2: 8/1-14/1 | Prova på pass: Friend intervals | Intervals: 20 x 1 min | Long run: 100 – 115 min |
| W 3: 15/1-21/1 | Hills: Extended hills | Intervals: 2 x (5 + 4 + 3 + 2 + 1 min) | Training weekend friday – sunday! |
| W 4: 22/1-28/1 | Distance with strides | Hills + intervals: 4 x Kina + 5 x 1 min + 4 x Kina | Long run: 100 – 115 min High Five |
| W 5: 29/1-4/2 | Intervals: 6 x 5 min | Intervals: 5 x (3 min m pacer + 2 min 10k pace) | Long run: 120 min experience |
| W 6: 5/2-11/2 | Fartlek: 10 x 120/60 | Hills: 10 x 90 sek (up and down) | Long run 120 min |
| W 7: 12/2-18/2 | Intervals: 5 + 5 + 4 + 4 + 3 + 3 + 2 + 2 + 1 + 1 min | Intervals: 15 + 10 + 5 min | Long run 120 min High Five |
| W 8: 19/2-25/2 | Intervals 3 x 10 min (m pace/m pace – 5 sek/km/m pace – 10 sek/km) | Hill distance | Long run 120 min |
| W 9: 26/2-3/3 | Matsintervals | Intervals: 10 min (hm pace) + 8 min (hm pace) + 5 x 1 min (10k pace) | Inspiration day |
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”.