RunForFriendship 14/15

Average Weekly Training Hours 02:20
Training Load By Week
Average Weekly Training Hours 02:20
Training Load By Week

Runners in the RunForFriendship Running Club towards Aarhus City Half marathon

Sample Day 1
1:00:00
First Practice

First training in the running club from the Studenthouse

10 minutes warmup
Technical training drills for a good running form
Injury prevention strength
Small fun running game
10m Cool Down

Sample Day 6
1:00:00
2nd practice

10min warmup to "forstbotanisk have"

Hard intervals with around 3minutes break in between
Gr1+2 6x750m
Gr3 5x750m
Gr4 6x540m
Gr5 4-5x540m

2x Injury prevention strength program

10min cooldown

Sample Day 8
1:15:00
3nd practice

10min warmup to "forstbotanisk have"

City orienterring from StoreTorv

3x Injury prevention strength program

10min cooldown

Sample Day 13
1:15:00
4th practice

15min warmup to "Mindeparken"

New Royal Run:)

4x Injury prevention strength program

5 minute cool down

Sample Day 15
1:15:00
5th practice

10min warmup to "forstbotanisk have"

Technique for gr 4+5 in the University Park
Hard intervals for Group 1+2+3 in Risskov (1+2+3+4+5+4+3+2+1 minutes of hard running)

5x Injury prevention strength program

10min cooldown

Sample Day 20
1:15:00
6th practice

15min warmup to the Running Stadium

12 minutes Coopers Test

6x Injury prevention strength program

5 minute cool down

Sample Day 22
1:15:00
7th practice

10min warmup to


7x Injury prevention strength program

10min cooldown

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