The text is taken from the book "Marathon" written by Marit Karlsen and Jack Waitz.

Running on an athletics track is measurable, but the treadmill is an equally good place to test your form. Maybe even better, even: The indoor climate is more or less constant in terms of temperature and there is neither headwind nor tailwind. Therefore, the mill is also a good place to run thresholds with a heart rate monitor. The only thing that is not constant is to mark your own daily form.

Jogging on a treadmill can be boring, but time can actually fly by if you plan a session that requires concentration. The nice thing about making a system on a mill is that you have to follow the display and press the buttons. In that sense, such a focus on the session can seem a bit entertaining, while at the same time being effective.

Here are some suggestions on how to look or get an appointment for hair extensions. In addition, heating for approx. 15 minutes. Jog down for approx. 10 minutes:

Progressive windmill session (short)

Start the speed game calmly, increase 0.10 min / km for every 500 meters. After three km, increase the speed by 0.20 min / km for every 500 meters. Continue until you have had enough. You can easily make your own variations of this too!

Speed game

If you know what your mileage is in 5 or 10 km competition, you can take several moves at this speed. Or find a flight speed according to the day's form. You should not run so that you become stiff. And you do not have to take the pull up to eight minutes, you can also stop after the six-minute pull. And you can start in reverse order, with the longest drag (8 or 6 minutes) first and continue "down". Mentally, it can be easier.

• 1 minute flow or competitive speed - 30 seconds calm
• 2 minutes flow or competitive speed - 1 minute calm
• 3 minutes flow or competitive speed - 1.5 minutes calm
• 4 minutes flow or competitive speed - 2 minutes calm
• 6 minutes flow or competitive speed - 3 minutes calm
• 8 minutes flow or competitive speed - 4 minutes calm

Or you can switch between every other kilometer flow and calmly up to 10 - 12 kilometers, (including the distance you ran during the warm-up which is about 2 - 3 km).

Short intervals 45 seconds

10 - 15 x 45 second run with a 15 second break between kites. (Let the strap go, jump off with each leg to the sides) When you have done that, jog calmly for 5-10 minutes, and then start another series. This session awakens the legs of a long-distance runner.

Bakkelek

Increase the incline and speed after whim. Run flat between the slopes. The duration of the slopes can be varied according to different inclines and speeds. There are numerous variations here to get good and sweaty, so use your imagination.

Progressive windmill session (long)

Start at a speed that is 30 seconds slower per kilometer than your marathon speed. From there, increase your speed by 0.10 min / km every km, or every four or five minutes, up to 10 km, or as far as you can manage without reaching the acid limit.

Do you want more tips and advice from this book? Send an email to info@oslomaraton.no and get the book for only NOK 250.