Have you done any fun runs yet? If not, please enter one and do not feel overwhelmed by the official race status. Most fun runs are very friendly and casual, especially if you join your local cross country club.

It is great to keep a goal in sight. A race could be the perfect goal and you could judge your improvement after each event of similar challenge, conditions and course, but you don’t have to race.

Goals can be multiple and individual. (e.g. I am training for my health and to beat my sister in the fun run. I am training to improve fitness and beat my last 5km race time.)

It could be weight loss, have more toned muscles, get healthier, socialise and just to love of being outside & run in the nature . . .

If you feel bored with training on your own, you can ask your local running shop if they do any group sessions or even ask your local running club. You can also search for a local coach that might have multiple level running groups going . . .

Good luck in the next two weeks!

Please do 5 to 10 min easy jog warm up and warm down & keep running every second day only.
If you want to do extra activities in the middle of those two days, pick something like yoga, Pilates, aqua jogging, swimming, walking or riding…


15x30sec tempo in hills & 60sec easy jog down hill + 5x30sec max sprint uphill with recovery down hill


75min easy on the soft surface please


10x400m max on the track please & 200m easy jog recovery


75min easy on the soft surface please


20x15sec Max in hills & 45sec easy jog down hill + 5x1min steady uphill with high cadence with recovery down hill please


75min easy on the soft surface please

Saturday & Friday

20x200m max on the track please & 100m easy jog recovery

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