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