Week 3 Dosfamily Running Club

This week I’m at my cabin running in my woods- yay!

Hello,

how are the running going?
For me I had the fever almost this whole past week but managed a run today. I must also say that my body have been feeling really really tired and heavy. Then I slept a good night yesterday plus an extra 3 hours during the day and today my body was a bit more back on track. My kids wake really early, like 05.30 and not getting enough sleep for long periods are making me nuts and I really feel the difference when sporting on how my sleep have been. I just want to say this cause I hear a lot that
“- yeah but if you do more sport you will not feel as tired” but for me I do need to keep my minimum of sleep before working out otherwise the workout just wear me down even more. With this however said- I almost every time think it’s a better option to do sports than not and that it’s a fine line between tired of not doing anything and tired because lack of sleep…

Keep up the god job!

I love to hear how it’s going for you! (and I’m sorry I didn’t answer you all last week my fever just took over everything)

kisses Isabelle

Now here comes coach Kvitter Javelin 3 week program:

Warm up before all workouts:
5min quick walk
10-20 meters hoppsa steps/high knees
10-20 meters indian hoppsa steps/high knees:
10-20 meters Ravelli steps
10-20 meters heal steps

Do it one more time!

Stretch after every workout (just like last week):
Calves, hip flexors, hamstrings, quads,

Great tips for stretching after running go here (also good tips about anatomy, injuries and other good to know stuff .
And another good video with 5 stretches.


3 sessions / week

Day 1:
2mins quick walking – 4mins jog – 2mins quick walking – 4mins jog for a total of approximately 30min
TIP: Use clock / mobile and keep track of the time. Or make a playlist of about 2-3min long favorite songs where you go jogging every other song.

Day 2:
Quick step walking 6mins + 6mins jog without a break (doesn’t matter how slow you do this but just keep jogging) + Quick step walking 3mins + 7mins jog without a break (how slow any time but keep on jogging) + Quick step walking 3mins + 6mins jog without a break (very slow if you have to but keep on jogging) + Quick step walking 3mins (=34mins all together)
End with strength exercises:
+ strength: skater lounge 20-30reps, sumo squats 20-30reps, plank 30-60secs, flutter kicks 20reps – watch it all here (same as last week)

Day 3 – this one can be a bit rough depending on you condition but We know you can do it!
Walking for 10mins + 10mins jog without a break (slow if you have to but keep on jogging) + Quick step walking 5mins strength + 10mins jog without a break (very slow if you have to but keep on jogging) + walking 5-10mins.

Good luck and keep up the good spirit
/Kvitter

Ps,
I made a little link box to the running club here on the blog’s left column so it’s easier to find all the different weeks programs!