Week 1 Dos Running Club

Ok folks – this is the first week schedule for Dos Running Club.
We start easy to prevent getting injured.
I’m trilled to get this going but my life got a bit in the way so here is the schedule but I will post a video/photos with a how to of the warm up, stretch and core exercises – hopefully tomorrow so it’s gonna be easier to understand. Let me know how this week is working out for you – ok?
I also don’t know all the sports terms in English so if you find something weird – just tell me!
xx
Isabelle

Warm up before all workouts:
5min quick walk,  20-30 toe lifts , 20-30 lunges exercises, 20-30 hoppsasteg / high knees

Stretch after every workout:
Calves, hip flexor, front thighs, rear thighs, outer thighs, buttocks
You can see some more stretch exercises here.

3 sessions / week
Day 1: 3min quick walking – 3min jog – 3min quick walking – 3min jog for a total of 25-30min
TIP: Use clock / mobile and keep track of the time. Or make a playlist of about 3min long favorite songs where you go jogging every other song.

Day 2: Quick step walking 15min + 10min jog without a break (how slow any time but keep jogging) + strength 30 toe lifts, 30 squats, plank 30sec-1 min x3
Day 3: 3min brisk walking – 4min jog – 3min brisk walking – 4min jog for a total of 25-30min
TIP: Use clock / mobile and keep track of the time. Or make a playlist of about 3-4min long favorite songs where you go jogging every other song.

Thanks to coach Kvitter Javelin!

10 Comments

Join the discussion and tell us your opinion.

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Kvitterreply
March 17, 2013 at 09:03 AM

I’ii go with you!!! :)

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Clarareply
March 17, 2013 at 05:03 PM

I’m with you!!! The skiing is out and i’m not going back to the gym because i want to enjoy the sun outside. Thanks for your lovely invitation and for the tips and program!!! Your post about the clothe was so good!!! Best wishes from Québec, Canada!! Lets go together!!!!!!

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Juliereply
March 17, 2013 at 07:03 PM

I cannot jog for 10 minutes without pausing or walking!! But it’s kinda funny i actually decided to start a running program this weekend, perhaps just a program for reeeal beginners. But i think i will do the exercises as written in your post, so a mix of mine and yours i think :-)

Julie

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Kvitterreply
March 17, 2013 at 09:03 PM
– In reply to: Julie

Julie!
You dont have to jogg for 10 mins without pausing if its too much. If you think its possible to jogg for 10mins mixed with walking its good too. Or just jogg som meters and keep tempo when you walk. Better to start easy and continue! Every meter counts, you know.

Good luck!
:) Kvitter

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Karenreply
March 18, 2013 at 01:03 AM

Fantastic! Just what I need. Will start tomorrow with the dog! Thank you.

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Gracereply
March 19, 2013 at 06:03 AM

Hey! I’m a new reader, but I’m definitely with you on this!! Also, not quite sure what hoppsasteg is, but I’m off to google it! Or I might just wait for the video! I’m very looking forward to it :)

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Kvitterreply
March 22, 2013 at 10:03 AM
– In reply to: Grace

Watch out! :)

Hoppsasteg:
http://www.youtube.com/watch?v=vz0GrIDHNZg

You can perform them even a little bit bigger.

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Kvitterreply
March 22, 2013 at 10:03 AM

Indian hoppsa step

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Stéphaniereply
March 23, 2013 at 12:03 PM

France will go with you! (Ok at least I will :D) Sneakers bought this week and I think I was in desperate need of something like this. A playlist sharing from everyone would be great don’t you think? So we could easily find 3 to 4 minutes songs for our training. I have some music to share too …

Have a nice day and good run everyone!
Stéphanie

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Lina A.reply
April 08, 2013 at 11:04 AM

I´m on! :)

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