Our ambassador Sebastian Conrad Håkansson set a Norwegian record of 100 km on Saturday 2 April, with a kilometer time of about 3:56 most of the way, writes Kondis.no

He clocked in at 6:33:55, breaking the old record of 6:45:43 which belonged to Didrik Hermansen.

Some time ago we asked Sebastian for tips for some quick interval sessions. Get inspired!

A standard session that is often performed is 10-12x1000m with a 40-60 second break. For most people you can also say 10-12x 3 minutes or for example 6-8x 4 minutes. I try to keep the intervals in everyday life between 30-40 minutes effective running time. Intensity; from marathon to half marathon speed, depending on the mentioned factors in the total load.

Another classic is 30-40x 45/15 seconds. If people think it sounds violent with 30-40 series, the session can also be divided into "blocks" of 5-10x 45/15 with, for example, a 1 minute break between each block. Here it is nice to start at between half and full marathon speed and progressively run up to 10-5km speed towards the end.

And remember to sign up for this year's BMW Oslo Marathon here!