SK Vidar Running-groups: workout 4 and 5

Our training-sessions has continued to be held inside at Bislett arena. When winter conditions is harsh outside it's wonderful to take advantage of such a well suited arena for our workouts.
During the last two workouts participants have shifted back and forth between the groups in order to find the group best suited for each owns ambitions and capacity. That's quite normal and good in order to ensure a good starting point for the training.

During these workouts we have gone through two types of workouts. The first one is a progressive session as described and executed in workout nr three: 
http://jannicke-athletics.blogspot.com/2010/11/sk-vidar-running-groups-workout-3.html

All new participant is to carry out this session in order to get to know more about intensity-zones as well as own capacity. In addition we've been working on technique. Spesifically that is drills targeted to establish a running frequency of around 90 steps a minute. The purpouse with this is to adapt individual running-frequency at such levels in order to obtain better running-economy.

In addition each participant carries out a simple individual test each month in order to check on individual progress. The test procedure is to run at a treadmill at zero elevation at 10 km/h(6 min/km) for 20 minutes after a 5 minutes warm-up. Average and maximum heart-rate is measured and is a measure for fitness.
The test is to be carried out once amonth.

It is necessary for each participant to train individual in addition to the weekly training with the running-group.
Recommended workouts are(in prioritized order:
1. Treshold-session: 5 minute warm-up, followed by 20-30 minutes of running in zone 4.
2. Technique-session: 5 minute warm-up, followed by cycluses consisting of drills lasting 2 minutes and alternating 3 minutes running in zone 2. A total of 4-6 cycluses is to be carried out.
3. Strength: On a treadmill at a pace like the one in zone 2, 5 min warm-up with zero elevation for 5 minutes, followed by cycluses consisiting of 2 minutes at 2 degrees elevation and 3 minutes at zero elevation. A total of 4-6 cycluses is to be carried out.

4. Endurance: 5 minute warm-up followed by 45-60 minutes in zone 2

SK Vidar-Running groups: workout 3

Bislett indoor arena

Today it was due for the first of many session indoors this winter. The goal with todays session was to establish knowledge about intensity-zones and try running at 5 different intensities-spesific for each participant. The five zones are 1)Very easy, 2) Easy, 3)Moderate, 4)Hard, 5)Very hard.
Each participant ran two laps in each zone making notes of heart reate, pace and overall feeling with the intensity executed. The purpouse was to introduce the principle of training in different intensity-zones and establish zones in which each participant can run in at a pre-decided pace.
The feedback from the participants was that the outcome of todays workout was good. It was easy to run at low intensity and at very hard intensity, more demanding at intermediate zones, but manageable.

In future each participant may use their own established, intensity-zones in the following manner:
1. Very easy:  Recovery
2. Easy:          Endurance, running economy
3. Moderate:  Racing pace
4. Hard:         Treshold pace
5. Very hard:  Max VO2-pace

During the week to come each particpipant will carry out an individual test. The purpouse of the test is to measure capasity during at short period. The parameter is heart rate. The running is to be carried out indoors, on a treadmill, at 10km/h speed(6 min/km). Warm-up is 5 minutes, then 20 minutes at test speed followed by a recovery run of 5 minutes. Heart rate is measured on average during the 20 minutes test as well as maximum heart rate. This test will be carried out on a monthly basis throughout all the training period. In addition the participants will run a test run in May-Sentrumsløpe in Oslo at 7th of May-2011.

Next workout will take place on:  Friday, 26th of Nov, 19-2030 at Bislett indoor arena
The subject for next workout is technique. The goal  is to increase overall knowledge about running technique, get to know the running-technique that each participant executes today and make improvements on an individual basis.

 Tecnicals:
-Laps: 10
-Distance: 5,45 km
-Time: 1h
-Average pace: Not relevant
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): didn't measure
-Shoes: Mizuno Wave Inspire
-Weather: Indoor, 15 degrees celsius
 

SK Vidar-Running groups: workout 2

One of the groups after todays session

Time for another workout with the running group today. Scheduled session today was an endurance session in the terrain, but due to weather condition this was changed to an endurance-session around the lake Sognsvann. The goal with todays workout was to carry out an endurance session on low intensity(zone 2), get to know better a number of new participants, inform about the overall training schedule and the sessions the rest of this year.
This fourth quarter and the first quarter in 2011 will be dedicated to basic training, focusing on endurance, technique, strength and muscular endurance.
In order to measure progress each of the participants will carry out a test on their own according to the trainers instructions once a month, starting this month. In addition each participant will carry out a testrun in the second quarter-2011 of their own choise. Length of the run is 10 km. Sentrumsløpet in Oslo is a good choise. During august-2011 there will be another testrun.
Todays session went good. Weater was good but somewhat cold. We ran on snow most of the time around the lake. The goal with todays session was achieved.
Next sesson will focus on strength. We'll be running short sections uphill with moderate intensity. A week after that the session will focus on technique.
Important note to the participants is that in order to achieve sufficient progress it is necessary to train additional workouts during the week. After the inital test has been accomplished by every participant I will establish an individual training program for the rest of third quarter in 2010 and first quarter in 2011.

Tecnicals:
-Distance: 6,87 km
-Time: 53m
-Average pace: 6:40 min/km
-Elevation gained: 39 m(5,7 m/km).
-Calories: 485 kcal.
-Average heart rate(max): didn't measure
-Shoes: Addidas Supernova Sequense
-Weather: Fog, light, -1 degrees celsius, no wind, higg level of humidity in the air

SK Vidar-Running groups: workout 1

From todays workout

Due for the first session of many leading towards the race Oslo marathon next autumn-25th of Sep-11.
The goal for this first session was to get to know the participants, inform about the training programme and carry out a light endurance session.
The training programme overall will be based on periodization with basic training in the fourth quarter in 2010 and firsth quarter in 2011. Further on a period of building and peaking for a test race in the second quarter 2011 and a period of building and peaking for the main target-Oslo marathon at 25th of Sep-2011 in the third quarter-2011.
The basic training in the quarters will be divided in three different periods. The first one will consist of training endurance and technique. The second period will consist of traning running-strength and muscular endurance.
The third period will be like the second period, but the workouts will be more demanding.
In the building period the training will consist off running-strength, muscular endurance and speedwork.

Some of the participants

Three weeks before the race there will be a tapering period were volume is down and the workouts in question is endurance and muscular endurance. The last week before the competition the workout in question is a racelike workout.
Todays workout consisted of a light endurance run around the lake Sognsvann and a trailrun in the woods.
Weather was lovely, sun a few degrees below zero and no wind.
The next workout, at the 14th of Nov will consist of an endurance-session in the woods north of Sognsvann. It will be mostly on trails. Starting at Sognsvann, running towards Hammeren on gravel roads and heading northwest towards Ullevålsæter after 1,5 km on trails. Running to Ullevålsæter and returning back on a different trail afterwards. Estimated length: 10-12 km.

Tecnicals:
-Distance: 6,47 km
-Time: 1h 03m 11s
-Average pace: 9:46 min/km
-Average moving pace: 7:29 min/km
-Elevation gained: 74 m(11,4 m/km).
-Calories: 405 kcal.
-Average heart rate(max): didn't measure
-Shoes: Addidas Supernova Sequense
-Weather: Sun, clear skies, light, -1 degrees celsius, no wind, medium humidity in the air