By: Stina Gregersen Karlsen
SK Vidar runner and Europe's fastest marathon runner, Sondre Nordstad Moen, gives you his best training tips ahead of the BMW Oslo Marathon. Want to read more about Sondre and his path to the top? Read our interview with him HERE .
Sondre's general tips for everyone who will run the BMW Oslo Marathon:
«Tips of course depend on level and ambition. A general tip for everyone is to start practicing running at the speed you intend to keep during the race, and vary between running at the pace you know you can handle, but also push yourself a little extra on some sessions. To become a faster runner you have to vary the intensity, and not run the same pace and distance every time. Experiment here with either increasing the pace a bit and shortening the distance, or slowing down and increasing the distance. Also vary the surface you run on - a combination of gravel road and asphalt is great ».
Sondre's tips for everyone who will run 10 for Grete
Tip 1: Run 2-3 times a week, where you, for example, alternate every other week with running two slightly longer trips the first week and three slightly shorter and intensive sessions the following week.
Tip 2: There are many who swear by 4 × 4 when running intervals. It only takes 16 minutes, and you may want to practice running a little longer with high intensity now that the race is approaching. The last six weeks now I would test for example to take 6X4 or 8X4, for example with a 2 minute break.
Tip 3: Do not make it too complicated for yourself, and stick to a plan that you feel is affordable!
Sondre's tips for everyone who is going to run a half marathon:
Tip 1: It is important to practice running longer distances. I would plan a long trip about every 10 days towards the race - of about 15 kilometers. I would also make one or two trips of about 20 miles during these six weeks. On the last mile, you should practice keeping up with your planned running speed for the half marathon. It is both about preparing yourself mentally at the distance, but also as a preparation purely muscular.
Tip 2: Depending on how much you train before, I might add one extra trip a week from now on. Let's say you run 3-4 times a week now - if you have the opportunity, then feel free to increase to 4-5 sessions until 7-10 days before the race. Vary the intensity and length of the sessions, and make sure you get a good recovery after the heaviest sessions.
Sondre's tips for everyone who is going to run a marathon:
Tip 1: The marathon distance requires continuity in training at least three months before the race, so it is too late to start from scratch here now. You should have run at least 2-3 times a week over time to run a marathon, so switch to a shorter distance if you have not trained enough.
Tip 2: With six weeks left until the race, it is now important to start running slightly longer trips. You should at least have a couple of trips that extend up to 30 miles. It is important to know what you are going for and prepare your body and head, to avoid a heavy experience on the day itself.
Tip 3: It is a good idea to find out approx. what pace you should be on to be able to keep all the way to the goal. It gets awfully heavy if you set out at a pace you are not trained for. It is better to start a little calmer and increase, than the opposite. Practice finding the right pace for the next few weeks.
Tip 4: Vary a little on intensity, length and surface, but do not make any sudden big changes. For example, try increasing it by a quarter of an hour, or 20 minutes at a time. Take some sessions on the forest path, which is better for the legs when you have to turn your body to run outside for such a long time.
5. The last long trip over 20 km should be run no later than 2 weeks before the marathon
