IMG_7505

RUNNING SCHOOL

More info coming soon!

SIGN UP FOR RUNNING SCHOOL


WEEK 14

Running plan

lofsan2

Press play to start.

When visiting family, a new place or your summerhouse during summer holiday, always remember to bring your running shoes.

When you are following a running program towards 10K, and not only run because you feel like it, you don´t have to make the longest runs.

Be creative when planning you workout: is it possible to stay in your nearby area running your intervals nearby your kids playing around on the grass? Can your family take the car to the beach while you run there, or maybe you can get off a few kilometers before your are back to the house?

Find solutions for your summer running – keeping up your speed the whole season!

ExerciseOnelegged squarejumps

Good Luck!

Tjejmilen under 70 min

Week 14
June 30 – July 7

Workout 1: Active 20 x 30 sek / Rest 30 sek
Workout 2: Walk 4 min , Run 4 min i 6:30 min/km, total 4 times

Week 15
July 7 – July 14
Workout 1: Walk 2 min, Run 6 min i 6:30 min/km, total 4 times
Workout 2: Jog 30 min, walk 10 min, Jog 20 min

Week 16
July 14 – July 21

Workout 1: Jog 3 km
Workout 2: Run 5 km

Tjejmilen under 60 min

Week 14
June 30 – July 7

Workout 1: Active 20 x 30 sek / Rest 30 sek
Workout 2: Run 40 min for 6 min/km

Week 15
July 7 – July 14
Workout 1: 35 min for 6 min/km
Workout 2: Jog 60 min

Week 16
July 14 – July 21

Workout 1: Jog 3 km
Workout 2: Run 5 km

Tjejmilen under 50 min

Week 14
June 30 – July 7

Workout 1: Active 20 x 30 sek / Rest 30 sek
Workout 2: Run 25 min for 5 min/km

Week 15
July 7 – July 14
Workout 1: 5 min for 6 min/km, 5 min for 5:40 min/km, 5 min for 5:30 min/km, 5 min for 5:20 min/km, 5 min for 5:10 min/km, 5 min for 5 min/km, 5 min for 4:50 min/km
Workout 2: 30 min i 6 min/km, 10 min i 5:30 min/km, 30 min i 6 min/km

Week 16
July 14 – July 21

Workout 1: Jog 3 km
Workout 2: Run 5 km


5 July, 2016

Close

WEEK 11

Priorities
lofsan

Press play to start

We all are in a period right now when our workouts gets competition from summerparties, hanging outside with friends of family and finish up the last projects in school an at job.

In stead of removing your workouts, think about planning them for another day that week or maybe another time at day.

A short run is better than none for most of us. Be proud of what you achieve and don’t be disappointed about workouts that you have missed. Soon you will have the whole summer of, doing whatever you want to do during the whole day.

Running can decrease your mobility so be sure to add som extra mobility love to your legs and hips today with these mobility lunges.

ExerciseMobility lunges

Good Luck!

Tjejmilen under 70 min

Week 11
June 9 – June 16

Workout 1: Active 10 x 1 min / Rest 30 sek
Workout 2: Walk 2 min, Run 6 min for 7 min/km, total 4 times
Week 12
June 16 – June 23
Workout 1: Run 5-min-principle* for 40 min
Workout 2: Run 10 x 70 sek / Rest 20 sek
Week 13
June 23 – June 30

Workout 1: Walk 5 min, run 3 min for 6:30 min/km, total 4 times
Workout 2: Run 5-min-principle* for 45 min

Tjejmilen under 60 min

Week 11
June 9 – June 16

Workout 1: Active 12 x 1 min/ Rest 30 sek vila
Workout 2: Run 10 min i 5:50 min/km, 10 min i 5:30 min/km

Week 12
June 16 – June 23
Workout 1: Jog 45 min
Workout 2: Run 12 x 70 sek/ rest 20 sek

Week 13
June 23 – June 30

Workout 1: Run 5 min for 5:45 min/km, 5 min for 5:30 min/km, 5 min for 5:45 min/km
Workout 2: Jog 50 min

Tjejmilen under 50 min

Week 11
June 9 – June 16

Workout 1: Active 15 x 60 sek / Rest 30 sek
Workout 2: Run 4 x 4 min for 4:50 min/km, jog or rest 4 min  between each

Week 12
June 16 – June 23
Workout 1:  Run 55 min for 6 min/km
Workout 2: Active 15 x 70 sek / Rest 20 sek

Week 13
June 23 – June 30

Workout 1: Run 3:30 min for 4:40 min/km, 3:30 min for 4:30 min/km, 3:30 min for 4:20 min/km, 3:30 min for 4:10 min/km, 1:30 min rest between each
Workout 2: Run 60 min for 6 min/km


5 July, 2016

Close

WEEK 8

Evaluation or not?

Skarmavbild2016-05-16kl.15.53.04

Press play to start.

How are you doing so far? I’m impressed by those of you still feeling 100% motivated!

Today I want to talk to you about making evaluations. Many of you have a habit of always, or nearly every time, evaluate your workout being faster or slower than before. Don´t do that!
Your progress isn’t a smooth road with evenly steps each week. Be cool and have faith that your program and your work together will be enough to make progress over time.

With Röhnisch Running School you are making evaluation once every 5 weeks. It isn´t that important that you are getting faster each time you make your evaluation run, but you don´t want to get slower.

When making a lot of running, as you do now, be sure to remember your prehabilitation exercises as this one in the film: Jumping clocks.

Good Luck!

Tjejmilen under 70 min

Week 8
May 19 – May 26

Workout 1: Jog 3 km
Workout 2: Run 5 km

Week 9
May 26 – June 2
Workout 1: Run 5-min-principle* for 30 min
Workout 2: Run 10 x 40 sek / Rest 20 sek

Week 10
June 2 – June 9

Tjejmilen under 70 min
Workout 1: Walk 4 min, run 4 min for 7 min/km, total 4 times
Workout 2: Run 5-min-principle* for 35 min

Short intervals (green workouts), Long intervals (red workouts), Distance Pass (purple workouts)

The 5 minute principle
For runners that are not used to run for longer periods of time, the 5 minute principle can be a great tool. The 5 minutes’ principle means that you “fool” your body and yourself in a smart way to run slow and long. Here, you develop what’s called ”long distance workouts”. Methodically and with a gradual development you divide the active time of the training session in 5-minute blocks, where you take a block at a time. Jog as long as you can within the 5-minute block and then walk until 5 minutes have passed on the clock. Start jogging again and walk when you can not run anymore, until you have passed a total of 10 minutes on the clock. When you have the energy to jog 5 minutes at a stretch, you will pass the first five-minute limit and then begin a new block. If you jog 8 min there is therefore 2 minutes of walk thereafter until 10 minutes has passed and then you jog again. Your milestone is always to manage new 5 minutes of jogging.

Tjejmilen under 60 min

Week 8
May 19 – May 26

Workout 1: Jog 3 km
Workout 2: Run 5 km

Week 9
May 26 – June 2
Workout 1: Jog 30 min
Workout 2: Run 12 x 40 sek/ rest 20 sek

Week 10
June 2 – June 9

Workout 1: Run 10 min for 6:15 min/km, run 5 min for 5.35 min/km, Repeat
Workout 2: Jog 40 min

Tjejmilen under 50 min

Week 8
May 19 – May 26

Workout 1: Jog 3 km
Workout 2: Run 5 km

Week 9
May 26 – June 2
Workout 1: Jog 45 min for 6 min/km
Workout 2: Run 15 x 40 sek/20 sek vila

Week 10
June 2 – June 9

Workout 1: Run 4 x 2 min for 4:30 min/km, rest 30 sek between each. Rest 3 min. Run 6 x 1 min for 4:20 min/km, rest 30 sek between each.
Workout 2: Run 50 min for 6 min/km

*Short intervals (green workouts), Long intervals (red workouts), Distance Pass (purple workouts)

 


25 May, 2016

Close