week 12 dosfamily running club! 10 k here we are!

Somehow this post got stuck a week in my computadore while I went on vacation but here we are. The finale – the week we reach 10k. I have been running but not being able to make the program. In a weeks time I will be back in my woods- then I’ll start all over maybe someone of you will follow?
xx
Isabelle

Here are some last famous words from our coach:
This is the week we been waiting for! We are going to run 10k and hopefully feeling good during the time. I’m very positive! Enjoy!

There have been nice weeks and it’s been fun to follow your progress and read the comments on the blog. Thank you all and have a wonderful summer!

Run safe!
Kvitter

Week 12

Warm up before all workouts:
Copy exercises from earlier weeks. I’m sure you are your own expert now J

Stretch after every workout:
Stretch calves, hip flexor, front thighs, rear thighs, outer thighs and buttocks after every running workout. Good if you spend some extra time for stretch now and then. Once a week of extra stretch do make sense!!

3 sessions / week

Day 1:

Distance running
Take your favorite trail or a loop suitable for distance. Run at a comfortable pace where you can talk while you running. Run for at least 40mins or for 6km.

Day 2:

Sprint intervals – improve your fitness

Jog for 10mins

6 identical sprint intervals with a break in between:
Run/race for 40secs (as fast as you can)
Rest for 40secs
Run/race for 40secs (as fast as you can)
Rest for 40secs
Run/race for 40secs (as fast as you can)
Rest for 1,5minute
Run/race for 40secs (as fast as you can)
Rest for 40secs
Run/race for 40secs (as fast as you can)
Rest for 40secs
Run/race for 40secs (as fast as you can)
Rest for 40secs

Jog down for 10-15mins

Day 3:

Examination ;)
It is now it will happen. Select a location for your 10k distance and set your best running mood and give yourself an outstanding fine workout. You are a winner!!

For all the previous sessions go here

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2 Responses to week 12 dosfamily running club! 10 k here we are!

  1. Kvitter June 10, 2013 at 9:56 am #

    :) I hope you will continue to run – its really good for the soul too. Use this program and modify it to suit your own circumstances for the day. And dont stress if you havent reached 10k, every kilometer counts.

    Big hug!

  2. famapa June 19, 2013 at 5:03 pm #

    halloj! jag ska boka in mig på samma 10K som är i september, i samma park! kände mig helt mållös första passet efter racet… så nu springer jag om det här – fast lite fortare… ska försöka pricka in en tid under en timme. vi får se hur det går! kram!

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