Howdie runners!
Somehow my little message got lost in the fist posting of this post. I have been a lousy runner. My body is so weak and I have been having fever on and off all week. Nope I didn’t stay in bed all the time. I guess I have to skip this week and I will go back a couple of weeks and start again. How is it going for you all? Do you like it? In the beginning I got many comments not so many any more? So whats up?
We all do it at our own pace – just good to do something!
kisses
Isabelle


Week 7 – Dos running club
Warm up before all workouts:

Copy week 6 or choose a favorite.

Stretch after every workout:
Choose favorite moves from early weeks. Keep in mind that calves, hip flexor, front thighs, rear thighs, outer thighs and buttocks are important to stretch after every running workout.

3 sessions / week

Day 1: Hit the distance – We are running
Start with 5 mins slow jogging.
Then continue with 15 mins jogging/running (try not to stop).
Jog (walk if you must) for 3 mins.
Jog/run for 15 mins.
Walk for 5 mins or more.

TIPS: If you want to have something to compare to further on measure the distance and exercise. Use a telephone app, watch, gps or pick a path you know the distance.

Day 2: lnterval training – The Devil’s Interval

Slow jogging to start with then every kilometer you turn up the speed a little bit, then slow down a bit, do it once again… If you dont know the exact distance you run, you can use time (minutes). The important thing is that you change the tempo.

1 km jogging (aprox 6,5-7 mins)
1 km a little bit faster jogging (aprox 6mins)
1 km running (aprox 5mins)
Rest – walk slow
Restart
0,5 km jogging (aprox 3-4 mins)
0,5 km a little bit faster jogging (aprox 3mins)
0,5 km running (aprox 2,5mins)
Slow jogging/walking down your heartbeat

Day 3: Hit the distance – We’re never gonna stop
Start with 5 mins slow jogging.
Then continue with 10 mins jogging/running (try not to stop).
Slow jog (walk if you must) for 5 mins.
Jog/run for 10 mins.
Slow jog (walk if you must) for 5 mins.
Jog/run for 10 mins.
Walk for 5 mins or more.

Diet tips for joggers:
Maximera din prestation med rätt kost
running.about.com
dublinmarathon.ie/top10foods.pdf

Thanks Kvitter Javelin for this great program!

All the earlier weeks are found here. It’s never to late to start and if you fall behind just do the same exercise for a week and do it all on your speed

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