Dosfamily Running Club
–18 C and early in the morning I passed this view in Stockholm while running!
I run a couple of times a week when I’m not too tired. But I have been doing so without a goal. First I started out using the runkeeper app on my iphone. And I tracked how far and fast I was going but after a while I realized I just needed to get out there. Just to run without any goal or pressure and so I’ve been doing for a while. But now I need to see some changes in my training.
I want to feel I get better and I hope you will start with me? Let’s do a Dosfamily Running Club!
My goal is set on running 10km (10k) and I have asked my neighbor Kvitter Javelin for some help. (Yes, her name is really Chirping in Swedish -beautiful isn’t it!)
Kvitter makes sporty spice go and hide. She is always out and about. Running in the woods, doing the Vasaloppet, hanging upside down in some sort of pole dance training or just accidentally running a Marathon. So you get the picture. Kvitter is THE sporty gal to ask for help.
So the thing is are you – the lovely Dosfamily readers with me?
Kvitter will makes us a program that makes us run 10 km in 10 weeks. If you just want to do the 5k or less it’s also good. But it is fun if we do it together! The aim is to work out 3 times a week. We start really slow and then build it up. This is that everyone can be with us from the start, all kind of you from rookies to you that have been running before! This will also help to prevent us from getting injured which is a pretty good thing! In the weeks Kvitter will also give us tips of good strengthening exercises and stretch exercises that are good for runners. Hopefully we will also get into food, clothes and other fun stuff!
It’s important to set them. It’s easier to start end to continue if you know your Why’s. Why are you doing this?
A goal can be
– to run 10 k before the end of June (with or without a time limit)
– Do a race- it doesn’t have to be a marathon. In Sweden there are loads of them. Vår Ruset (5km), Midnattsloppet in August (10k), If you live in the us I would go for a Color run (in many different cities.)
– Do a 10k under 1 hour
– Be able to run/jog/sprint during 30 minutes.
– Run at a speed of 5min/km during 5 km
-Loose some weight for Beach 2013
-Or jog for 3km and be able to talk to a running buddy at the same time.
The goals are for you to decide!
If you want to do a race- a tip from coach Kvitter is to sign up for a race way in advance. Racing is popular- they sell out pretty quick and it’s a fun and good gaol to set!
Like for all the Swedish races, sign up now already you can find them all on this link.
Image from the color run
Partner in crime?
For some of you it’s easier to do it with a buddy. It’s not that easy staying at home eating chocolate instead of working out if you have a partner. But on the other hand some of you maybe prefer doing it alone. Just think about whats suits you best.
When do we start/how does this work?
Kvitter will give us a weekly program every Sunday here on Dosfamily. She has made a schedule for working out 3 times a week for 10 weeks. First the workouts are about 30 minutes long but they will get longer when we start running longer.
Make plans for this and be realistic. It’s better to do some than none. Also if you miss one time – just do it later. All the workouts will still be here on the blog to get back to. Don’t be to hard on yourselves!
Here on the blog we can give each other some help, advice and playlists!
So we start Sunday! – ok?!
Join the discussion and tell us your opinion.
What a great idea! Good initiative, I’m in! And yes, Kvitter really is a beautiful name. :)
<3 Thank's! :)
Jag är på! Ses i löparspåren! Precis vad jag behöver!!!
Detta är ett tecken!
Jag anmälde mig till blodomloppet prick idag och nu detta. Jag dammar genast av löpardojorna!
Jag skulle också behöva komma igång och springa (igen) och jag har haft som mål att kunna springa en mil i typ tre år nu, utan att komma dit. Är lite tveksam till om jag fixar att springa ute så länge det är kallt, brukar få ont i luftvägarna då, plus att här är det rätt isigt på sina ställen fortfarande, men det går väl lika bra att springa på löpband till en början? Ska fundera lite på saken.
Tänk på du – vi finns här om du vill och löpband är väl toppen!
Toppen Är anmäld till Lidingöloppet behöver all hjälp som finns. Jag är med!
Thanks! I want to get back into my little running routine again. It is so wet and bleak here in Vancouver in the winter. Goal: lose some weight and be able to talk as I run. I’d love to get up to 10k! But mostly I want the outdoor meditating me-time.
Ha! I’ve just started running!
My husband is really ill and I spend a lot of time with him at home and even more time at work. I just felt the need to do any sport to have one hour to clean my head. I didn’t want to sign up to the gym, I wanted to do something outside. I chose running although I had always hated it. After a year of no sport activity I was a little bit afraid if I’ll manage to start running and not lie down in the middle of my training. I browsed through different pages reading how to start running (and not to discourage or kill myself;). I found a plan where you start with five minutes of marching, one minute of running and repeat it five times. The schedule says that in 10 weeks I should be able to run 30 minutes without a break. With running 3 times a week it’s a nice project and it really helps me to relax my head. During the second training my time was better than during the first one with a minute difference per one kilometer. Keep on running, especially that you have a nice friend to help you!
PS The picture is beautiful!
I’m so sorry to hear your husband is ill. I hope he will get better soon! Running is good to do whenever you need it – glad to hear you started and doing well! Big kisses Isabelle
Er! I’ll try…but promising nothing
I’m in. I’ve been using the Couch to 5K program for a few months in fits and starts and I think I need a concrete goal to work towards. Thankfully it’s starting to cool down in my part of the world (Melbourne – we’ve just had two weeks of 35+ temperatures every day) so I much more keen to get out and get moving now.
Ja, vilken toppengrej! Jag är på. Har för någon vecka sedan satt upp ett långsiktigt mål om att springa 10km under 50 min så det här passar mig perfekt. Glädjer mig massa!
Would love to be part of this. I need motivation, and good running music. Problem is here in Patagonia , argentina, winter is coming soon but not as cold as over there. Any tips on what to wear when it is cold outside. We moved from Sydney, Australia so have to get used to running here in the extremes. Love your blog and your truthful way of writing, how you see the world!
Yes! I’m in!
Nice idea! Im in! I look forward to run and inhail the spring air and get some tips from you and the readers.
love it! i’m in!
Just what I need! im in!
Awesome! I will definitely join you!
I’m in! Great idea!
I’m in !!!!! I just quit my gym because the spring is coming and i need to feel of freedom of the outdoor ( the ski is out, snif, snif). In Québec (Canada), the temperature are yet cold but the sun is back!! Yeah!!!! Thanks for that great idea!!!! HIP!HIP!HOURRA!!!