Last running group before the summer holidays!

Welcome to the last running group before the joint holiday with Friskis & Svettis! Start the summer with a really good workout, Yr reports perfect running weather! Meet at the reception of F&S at Majorstua, here everyone gets access to wardrobes (you get a padlock at the reception), as well as a shower and sauna! ?

Do you want tips for sessions this summer? Check out the proposals F&S has set up here for the weeks in July.

Attendance: 5.30 pm at the reception of Friskis & Svettis at Majorstua. Address: Colosseum Senter, Sørkedalsveien 10A, 0369 Oslo

Do you come by car? See map for parking below.

map parking

Duration: 75 min

Agenda June 29

Heating with built-in ascent slopes. There will be a speed game where the participants themselves participate in choosing the length of the intervals with a subsequent break. Downsizing / movement.

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What is Friskis & Svettis
Friskis & Svettis is a non-profit sports organization affiliated with the Norwegian Sports Confederation. In Norway we have 43 associations from Hammerfest in the north to Kristiansand in the south. Friskis & Svettis offers training in halls, spinning, strength rooms and outdoor training and the offer varies from association to association.

All our instructors have completed a basic education as well as a further education aimed at the form of training they instruct in. But before they have come this far, they have also gone through a recruitment process at home in their own association and finally they are licensed in the form of training they are to lead.

The training program leading up to the BMW Oslo Marathon is designed so that you can participate in this both if you are unfamiliar with running, but have a desire to complete one of the distances, or if you have got off to a good start and want to follow a plan towards the weekend when the race takes place, 15.-16. September.

Two levels
One is for you who are healthy and may already be engaged in some form of physical activity, but are not used to running as a form of exercise. Here is a good starting point if you manage to jog calmly for 15 consecutive minutes. Then you will be fine with this group.

The second group is aimed at those of you who are more used to running as a form of exercise, but who want to have input on the training, or be part of a running group.

Additional training
For both groups, it is recommended to train a few more times a week than this one session with interval training, whether you aim to participate in 10 km, half marathon or marathon. The longer the distance you aim to participate in, the better you should be prepared. If you are going to run a marathon for the first time this autumn, it is recommended to practice being out and running longer trips. Preferably every 10 days. Start carefully and add one kilometer each time, until you are up for 2.30 - 3 hours. It is nice to vary the surface on these trips if you have had legs that have not always played on teams. Here it is better to get away from some long walks in varied terrain, than to just stick to asphalt, and then be stopped by damage. However, the race is exclusively on asphalt, has a relatively flat course and will give you as a first-time runner, a great experience, but somewhat sore muscles the day after the race anyway. In addition to adding some 45-60 minute runs for you who are going to run a marathon, you can repeat the session one more time if you want two hard sessions a week.

The training program has been prepared by Tore Amundøy, formerly an active runner in Sk Vidar, leader of the long-distance group in the club and now head of education in Friskis & Svettis for running instructors. He has run 7 marathons himself, with experience from finishing in 2.35 to reaching the finish line in 5 hours, and the program works both for those who will push themselves to get the best possible time, to those who will push themselves to get to goal. It is the pace of the intervals that differs mainly.

I'm in - are you?

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Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious