Howdie runners!

How are you all? How is it going?
You know for all of you out there that still want to start – just do it as one brand is telling us all the time! Here you can find everything from the running club – the previous weeks schedules, clothes for running etc.

For me this week has been hard. I’ve been on holiday alone with the kids. Really tired. But next week is going to be awesome…

I had a long talk with Kvitter. She told me she never used to be a long distance runner. But then she started and now it’s like it’s hard to to sprints instead (we’ll with her I don’t really believe it). I was also complaining that I have this invincible barrier at like 30-40 minutes. Like it seems like I can’t run faster or longer. Kvitter tells me that the hardest part is like 3-4 km even 5km for her. Then after that she gets her second wind and it’s when she enters the mediative state and can go on for hours…
So my goal right now is to just reach that part. Push it so far.

So my friends here comes Week 4  of the Dos Running club:

Warm up before all workouts:
5min quick walk
Use this warm up video.
(Or the exercises from the earlier weeks. Or mix.)
Add 20 dragon for stability.

Stretch after every workout:
Same as week 2
Or if you like yoga you can follow this short video:

3 sessions / week

Day 1: Feel the need for speed – interval training
5 min quick walking or slow jogging to start with then every 200meters (or if its difficult with meters you can count steps approximately 200steps, or 4 lamp posts) you change tempo by using intervals: walking or slow jogging if you can – fast walking or jog faster or run if you can. Do this for 30mins and then walk and jog down for a few minutes.

Day 2: Run up that hill!
Do the warm up really good and jog (or power walk) for 10 minutes.
Pick a hillside, not to steep, about 30-40 meters long. If you don’t find a hill you can use stairs.
Run that hill/stairs up as fast as you can and walk down. Do it again for about 10 times. You have to listen to your body and don’t work too hard but your heart should work hard but also be able to recover a bit on the way down. End with 10-15mins jog/powerwalk.

If you feel 5 times in the hill/stairs is enough it’s all right but walk or run afterwards for 15mins or more.
If you feel you add some reps at the hill/stairs you welcome to do some more ;)

Day 3:
2mins quick walking – 3mins jog –
2mins quick walking – 4mins jog –
2mins quick walking – 5mins jog –
2mins quick walking – 6mins jog –
2mins quick walking – 5mins jog –
2mins quick walking – 4mins jog –
2mins quick walking – 3mins jog –
2mins quick walking
total of 46min

Good Luck!

Feel free to comment on eachothers questions or thought. And if you have a question to coach Kvitter Javelin just comment below!


Ps, two inspirational blogs about running (in Swedish but you can google translate them I guess)
Rockn’roll Running – I don’t know how she does it. Work, family and all that running but she makes me wanna run more.
Sofia Springer – Swedish girl in New York – runs with style, always in a dress and travels the world.