Hi runners!
How are you doing? Now it’s sooooo close to 10k.
And Famapa how did your run go? Splendid I hope?
I have run some and did some more Zumba – it was great!
Hope you are having fun too!
xxx
Isabelle


Week 11
Warm up before all workouts:
Copy exercises from earlier weeks, I guess you are an expert and that you have your favorites by now ;) Keep in mind that its good to vary though.

Stretch after every workout:
Stretch calves, hip flexor, front thighs, rear thighs, outer thighs and buttocks after every running workout.

Try this – its good for you to do this exercise and keep doing it now and then.

3 sessions / week

Day 1:
Slow and pleasant jog
If you have a choice, I recommend you to pick a pretty place for today’s workout. Bring your favorite equipment and come in mood for running. Then slowly jog for 60-70mins. Mix with walking if you have to.

Day 2:
Sprint intervals – improve your fitness

Jog for 10mins

6 identical sprint intervals with a break in between:
Run/race for 30secs (as fast as you can)
Rest for 30secs
Run/race for 30secs (as fast as you can)
Rest for 30secs
Run/race for 30secs (as fast as you can)
Rest for 1minute
Run/race for 30secs (as fast as you can)
Rest for 30secs
Run/race for 30secs (as fast as you can)
Rest for 30secs
Run/race for 30secs (as fast as you can)
Rest for 30secs
=6,5mins of intervals

Jog/cool down for 10mins

–> Rest from running for 1-2 days!

Day 3:

More than 9k distance running
Today we will jog or run for at least 9k… Just hit your loop and do it ;)  And as last week – choose a tempo not faster than you can talk during your workout.  Take it very slow if you need but don’t stop. Your pulse should not disturb you!

Hurray!

Thank you sweet coach Kvitter Javelin for this program!

And for all the earlier sessions go here.

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