Week 2 Dos Running club

It’s Sunday and it’s time for another week of running club.

Have you started?
Was it good? To easy or a good start?

I felt really heavy this week. I blame it on the winter. Like I’m tired – whatever I do. But I hope the running will help.

Thanks to coach Kvitter Javelin here comes the second weeks schedule:

Warm up before all workouts:
5min quick walk

10-20 meters hoppsasteg/high knees: watch it here.

10-20 meters Tripling: 

10-20 meters Skipping(kind of high knees): 

Do it again!

Stretch after every workout:
Calves, hip flexors, hamstrings, quads,

Great tips for stretching after running go here (also good tips about anatomy, injuries and other good to know stuff .
And another good video with 5 stretches.

Week 2 – Dosfamily running club

3 sessions / week

Day 1: 2mins quick walking – 3mins jog – 2mins quick walking – 3mins jog for a total of 30min
TIP: Use clock / mobile and keep track of the time. Or make a playlist of about 2-3min long favorite songs where you go jogging every other song.

Day 2: Quick step walking 10mins + 5mins jog without a break (how slow any time but keep jogging) + Quick step walking 5mins + 5mins jog without a break (doesn’t matter how slow you go but keep on jogging) + Quick step walking 5mins

End with strength exercises, if you do them the running is going to be easier and the risk for injuries are gonna be far less: skater lounge 20-30reps, sumo squats 20-30reps, plank 30-60secs, flutter kicks 20reps
Watch them all here.


Day 3: 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 20mins and then walk and jog down for a few minutes.
Very well done!

How are you feeling? What is the pro’s and con’s? Let me know!




Join the discussion and tell us your opinion.

March 24, 2013 at 08:59

I’ve been going well – not too easy and not too hard. I’m running on concrete at the moment as my local football ground is being resurfaced but it will reopen in a few weeks and I can run on proper turf and hopefully go a bit easier on the body.

I was thankful that a local running/boot camp group was doing their laps the other direction as me – they would have lapped me so many times!

March 25, 2013 at 15:51
– In reply to: Jackie

Jackie glad to hear this and i totally know the feeling of runming in the other directions. Keep up the Good job!

March 24, 2013 at 15:08

I’ve done the first two exercises from week one and so far it has felt really good. I haven’t run intervals because, because I thought I don’t have patience for that, but now I quite enjoyed it :) Maybe I can improve my endurance and enjoy running more. The only con is that my favourite running partner, my dog that is, seems to think he is too old for running with me. I believe it’s really matter of laziness and not old age, but I think I’ll have to get used to running alone.

March 24, 2013 at 16:43

I did enjoy the first round of the running club and are kind of eager to start with the second!
Whe had lots of snow the last week here in Germany so I choose the days without snowfall for running…

I usally run for 15-20 min. and most of the time thats the limit.
With this program its feels like beeing in a flow and also I’m not going hard on me for not running straight for 20 min. I extended the programfrom Day 1 to 40 minutes and the change between running and walking made it really easy to keep on going.

The only thing I need to concentrate is to take the time to warm up properly. Afterwards I do some yoga to cool down and for stretching legs, arms and my back. For warming up I like to do the Surya Namaskar (Sun Salutation )-gives you a good strechts in all directions.

One thing I can recomend is bying some proper running shoes. Mine are blue and pink and always make my smile when I look down ;)

Thx for coming up with that great idea!

March 24, 2013 at 19:37

Hi! It was sunny today with the clear blue sky and cold wind. Without the wind the temperature would be just perfect! So to escape from the wind I was running in the forest. On the snow there were only footprints of deers and rabbits, and of course mine! Pure pleasure!

On Friday I bought new running shoes and two running tops – everything was on sale as it was 2012 collection:) I didn’t suppose this time of the year I would buy running equipment with such discounts. New clothes are also part of motivation!:D

Maybe you could write something about homemade isotonic drinks? I made the one according to this recipe:
1.5 L water
3 tbs honey
juice from one lemon
1/3 tsp salt

Cheers from Poland!

March 25, 2013 at 15:22

Wow!! You’re really awesome. I’m proud of you!!!!

I guess most of you have a smartphone of any kind and if that’s a fact you kan use an app to check out the distance you walk, jog or run. Runkeeper is a quite popular app but there are others too. Otherwise a clock with GPS is usefull but of course you can survive without any of that.

Maybe you could keep in mind to jog or run in a row – 1k week 1, 2k week 2, 3k week 3 and so on….

Keep up the good spirit.

:) Kvitter

March 26, 2013 at 22:28
– In reply to: Kvitter

I use Endomondo – it’s really good and you can use with different sports (like cycling, nordic walking, sailing), not only with running:) When I go running my husband opens the app on his computer and he can follow me on the screen.

March 25, 2013 at 15:40

I made a start with week one last week, but came down with an eye infection, so today I’ve started all over again. I’ll be a week behind, but I guess it doesn’t matter. One of my many things on my list for 2013 is running a 10K, so when you guys started the running club I thought “OK, let’s do this – NOW!”. I train with free weights in the gym anyway, including a lot of squats and lunges (I’ve simply tagged the run on the treadmill at the end of my gym session), is that ok for strength work? Or should I throw in the specific exercises that you have on here as well?

I bought new shoes today too… Now I just need to convince a friend of mine that we should sign up for a 10K and not with a 5K (all the runners I ask all say it’s too short) :)

Tack så hemskt mycket för inspirationen och så kul att få va med!