Week 11 Dosfamily running club

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!

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!


Thank you sweet coach Kvitter Javelin for this program!

And for all the earlier sessions go here.


Join the discussion and tell us your opinion.

May 26, 2013 at 17:04

Hi there:)
I’ve felt weak and not well since Wednesday and I couldn’t motivate myself to go out and run. Well, I couldn’t motivate to do anything else than lying on the sofa. Today was the day and I went out. I ran only 5.5k but I had my personal best for 5k. Comparing to my first week of running, I feel lighter and stronger. What’s even more surprising for me, I can’t imagine my daily routine without running!

Hope you feel the same:)

June 1, 2013 at 10:16
– In reply to: Lubitella

Great!! Some days are heavy but to come again is liberating. Good work! <3

May 29, 2013 at 23:07

Thanks for asking Isabelle! But the run is this Sunday (2/6), I will of course let you know how it went. I went for a run on the route of the race on Monday to check it out. It’s three loops on the same path and I ran two in just under 40mins. So I think my goal of a time of about an hour should be doable – yay! It was also my first time running outside, and it was much easier than I thought it would be. All that interval training has really paid off! I did my last run before the full 10K today, ran for 30 mins at 9km/hour. I wanted to do an interval run but I’m fighting a cold, so I thought it was best to go easy. Did more weights instead. I totally made up the schedule for this last week, but I’m guessing most of the work has already been done! I’m also so happy to see that the weather forecast is good for the weekend. Now I just need to kick this cold to the kerb, carb up, edit my playlist and run, run like the wind :)

June 1, 2013 at 10:23

Very nice to read :) Good luck and have a really nice run!!!

June 5, 2013 at 10:37
– In reply to: Kvitter

So… I did it! My time was 1:02:37 in the end – just as I had planned :) It was a glorious day and there was about 600 of us running. It felt quite emotional just after the start line; there I was, amongst everyone one else, after 10 weeks of training on my own. During the first lap I took in the beautiful scenery and just coasted and then the hard work began on the two remaining laps. I got a stitch at about 5K but it went after a while (I refused to walk so just slowed down). Any tips on how to avoid them? My husband and my 3-year old son cheered me on and on the finishing straight I decided to sprint. It must have been 300m or something. With 50m left I realised I’d gone too early! But I wouldn’t slow down… My hubby wanted to take a picture of me at the finishing line, but he was so mesmerised (or should that be horrified) at my wincing face that he wasn’t able to – haha! I loved every minute of it and can’t wait to run another race, I think I’ll sign up for the August one too. Oh, and the endorphin release!! I felt so happy for the rest of the day, and still do :) Thank you so much for this awesome program, it was a joy to follow!

So how do I proceed from here? Do I use the program again but from half-way through maybe, and try to up my speed? I’m hooked now… Friends ask if I’ll do a half or full marathon next. I’m not so sure… I think I’d rather work on my speed than my distance, but I guess never say never…

June 9, 2013 at 09:56

Ohhh!! Hurray!!!! Love to read your reply. Great work. The most imporant is that you enjoyed the race and felt good. Im proud of you! Very very good!

<3 Kvitter

June 10, 2013 at 14:04

Tack Kvitter! Jag har inte tränat sen dess tyvärr, lyckades bli lite sjuk så jag har tagit det lugnt. Ville bara kolla igen hur jag fortsätter. Låter min plan om att springa om halva programmet lite snabbare rätt? Hur blir man snabbare egentligen, är det mer intervall träning som gäller för att få upp kondisen? Tack igen, träningen och loppet var ett av mina nyårslöften i år, och jag är så glad att jag faktiskt höll det!