Week 8 of Dos family Running Club

Howdie runners!
for me I am totally out of it. I would have loved to give you some great updates and chat about how it all was feeling but my body feels like a 100 year old elephant. I need to sleep and eat properly. Then get going again.
But for all you other superstars here comes week 8 of Dosfamily 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 – Keep on jogging
Start with 5 mins slow jogging.
Then continue with 20 mins jogging/running
Jog (walk if you must) for 3-5 mins.
Jog/run for 20 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: Feel the distance
Start with 5 mins slow jogging.
Then continue with 15 mins jogging/running
Jog (walk if you must) for 3 mins.
Jog/run for 15 mins.
Jog (walk if you must) for 3 mins.
Jog/run for 15 mins.
Walk for 5 mins or more.

Day 3: Now its time to jog or run a little bit longer
If you feel fresh and strong I would like you to try keep on jogging och running for 8k OR for 50-60mins in a row. If 8k is too long don’t worry! You can continue the workout in a low tempo. Have 8k in mind and try. If its too hard slow down and walk for some minutes and start jogging or running again but continue until you have reached 8k or 50-60mins. Don’t care about the tempo, instead focus on length OR time, still you gonna get a really good workout

Good luck!

Thanks to Kvitter Javelin for this great program!

All the sessions – all weeks programs you can find here on this link.



Subscribe to our e-mail newsletter to receive updates.


6 Responses to Week 8 of Dos family Running Club

  1. eni May 5, 2013 at 16:40 #

    oh my body is the same at the moment.
    right now i´m sick and just need to rest and get ou of this bad cold.
    and it´s so sad for me, that i cannot run at the moment.
    felt so good all the time.
    so i also have to restart when i´m well…hopefully very soon!
    hope you feeling powerful again very soon, dear isabelle!


    • Kvitter May 6, 2013 at 11:22 #

      Take care & come back when the power is back :)

      • eni May 6, 2013 at 15:17 #

        thank you so much kvitter! :)


  2. Lubitella May 5, 2013 at 20:23 #

    I’m finally back on the track!:D Yesterday I went running, first time after 4-week break. I felt like you, but running makes me feel lighter and gives me so much energy. I ran only 4k yesterday and today, just to check my knee, everything seems to be alright. Yay!

    • Kvitter May 6, 2013 at 11:23 #

      Hurray!! 4k is good! i love your spirit :)

  3. famapa May 7, 2013 at 18:18 #

    I’ve got three and a half weeks until my 10K race (or should that be run, I’m pretty sure I won’t be racing, hehe) to go and I’m super excited. Week 7 is going really well at the moment and I’ve been upping my speed gradually. I’m so curious to see how the 8K run will go, gotta make sure I update my running playlist so I’ve got more juice in the tank ;)

    I’ll let you know how I get on…

    Hoppas att du mår bättre snart Isabelle! Kanske det passar dig bättre att köra programmet i sommar/höst?! Ingen brådska ju, passar det så passar det :)

    Tack igen Kvitter!

Leave a Reply