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 9: 24/2-2/3 | Intervals: 3 x 10 min | Hill Distance | Long run 120 min with tempo increase |
| W 10: 3/3-9/3 | Intervals: 8 x 1000 min | Intervals: 10 min + 8 min + 5 x 1 min | Long run 120 min |
| W 11: 10/3-16/3 | Hills: Extended hill | Intervals: Trail Jordbodalen | Long run Mölleexpressen |
| W 12: 17/3-23/3 | Intervals: 2 x 6 min + 6 x 1 min | Intervals: 10 x 3 min | Long run 130 min with tempo increase |
| W 13: 24/3-30/3 | Intervals: Event at Löplabbet with Hoka and HBGM | Intervals: 12 – 15 x 400 meters | Long run 140 min |
| W 14: 31/3-6/4 | Buddyintervals | Intervals: 4 x (5 + 1 min) | Long run 130 min with tempo increase |
| W 15: 7/4-13/4 | Intervals: 30 min Liljekvistaren + Dag Hammarskjöld | Intervals: 4 x 8 min Springtimecourse | Testrun 1 HBGM |
| W 16: 14/4-20/4 | Downhill: 10 x 30 s | Testrun 5k | Long run 130 min with tempo increase |
| W 17: 21/4-27/4 | Easter Monday | Intervals: 8 x (120 + 45 s) | Long run experience |
| W 18: 28/4-4/5 | Springtime test | May Day | Long run 140 min with tempo increase |
| W 19: 5/5-11/5 | Intervals: 10 + 8 + 6 + 4 + 2 min | Fartlek 5k 60/30 s | Long run 90 min |
| W 20: 12/5-18/5 | Distance with tempo increase | Intervals: 8 min + 4 x 4 min | Long run 140 min |
| W 21: 19/5-25/5 | Hill distance: Thalassa | Intervals: 8 x 4 min | Long run 150 min |
| W 22: 26/5-1/6 | Hill up & down 60/60 s | Intervals: 12 – 15 x 400 meters | Ascension 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”.