Hi Everyone,
Welcome to 2015 and the year of SPIF triathlon and the world long distance championship are competed in Sweden! The winter (even though mild) is still upon us and therefore we are continuing indoors at Bosön on Wednesday nights. I hope all of your goals are set, your races are entered for, and the motivation is high for some hard, tough and yet fun challenging sessions over the next few months
When: Wednesday evenings starting at 6pm
Where: Bosön Friidrottshallen.
Who: All SPIF members are invited but there is a limit to the number allowed per session so please book in time.
Urban Tribes Coaches: Patrik “Gylle” Larsson, Karim “Mr 800m himself!”
14th January – ”A nice welcome back!”
A session you have all done before to get rid of the Christmas ham and all the goodies…
Warm up 15mins, then running drills followed by a 400m stride.
Interval: 5-8 x (2x200m) 30sek vila/2min setvila.
10-15mins warm down
Total interval distance: 3.5km
21st January – ”Game of 4’s!”
You have read it here first! Tonight is all about the number 4, so much so that by the end of tonights workout when your head finally hits your pillow later in the evening – it may be that you will dream this wonderful number…
Warm up 15mins, then running drills followed by a 400m stride.
Interval: 4 x (4 x 400m @ 10km race pace, with 40s rest between), 400m jog between sets.
10-15mins warm down
Total interval distance: 6.4km
28th January – ”Mo Farah about a thing”
This pass is a steal from a Mo Farah session we watched in awe one summer in the wonderful city of St. Moritz in Switzerland – after this you will not need to worry about a thing, as everything will feel mentally easier. Lastly this is a true fun way to spend a Wedensday night…
Warm up 15mins, then running drills followed by a 400m stride.
Interval: 3-4 x (1km in 10km race pace, 45s rest – 600m in 5km race pace, 75s rest – 400m in 3km race pace), 3mins rest between sets
10-15mins warm down
Total interval distance: 6-8km
4th February – ”Tonight it’s a running party!”
Running is fun, we know of nothing better to be doing and tonight we put everything on the line to make sure we dance (on the inside) and drink as much water as we like until we shut down the lights and make our way home…
Warm up 15mins, then running drills followed by a 400m stride.
Interval: 1 x 2km, 2 x 1km, 3 x 400m, 4 x 200m all with 75s rest between – each new distance intervals should be run faster.
10-15mins warm down
Total interval distance: 6km
11th February – ”Begging for Mercy - again!”
That’s right, a repeat where your coach waits to give you the mercy you deserve…
Warm up 15mins, then running drills followed by a 400m stride.
Interval: 1200m - 800m - 400m – 6 x 200m – 400m – 800m – 1200m, 90s rest.
10-15mins warm down
Total interval distance: 7km
18th February – ”The light at the end of the tunnel!”
A session that sounds a lot worse than it is. The way this session is designed, the workout becomes easier as we get closer to the end! However if you want to run hard, then the light might be something near a religious experience…
Warm up 15mins, then running drills followed by a 400m stride.
Interval: 2km, 1500m, 1km, 500m with 75s rest between, then we finish with 10 x 100m with 100m jog between
10-15mins warm down
Total interval distance: 6km
25th February – ”Live, life, laugh, & of course run!”
We all love our lives we live most of the time, and we like the life training gives us, and of course laughing is great – but running is just the icing on the cake, so let’s aim to do all four things tonight…
Warm up 15mins, then running drills followed by a 400m stride.
Intervals: 10 x 200m, 60s rest between – 1km in 10km race pace, 90s rest – 10 x 200m, 60s rest between
Intervallsträcka: 5km