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Dæhlie 365March 20th

The intervals lay the basis for overall physical capacity.

Our ambassador Gustav, like us, has been put away his skis for the season, and found his running-shoes. That is why we asked him to take us through the training day "off-season".

Trening når langrennsskiene er lagt på hylla.

In off-season I have 10 days of training followed by one day of resting. This is so that my body gets a day to recover. I fill the ten days primarily with hard-intensity workouts and strength training.

As a rule, I do 3-4 hard workouts, 2-3 long runs and 2-3 strength workouts. These are the key workouts I need to get done. Otherwise there are some “filling workouts” which are shorter, not as strenuous and can for example be recovery workouts or other activities with friends.

Gustav's favorite interval, which you can do outdoors in nature now is 10x1000m running

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10x1000 m interval.

Running 1000 meter intervals helps to increase aerobic capacity and endurance, and not least, to train speed. The purpose of this session is usually to help you be better able to maintain a higher tempo, without necessarily having to increase the intensity.

How to run 10x1000m interval:

  • 10 intervals of 1000 meters.
  • 90 seconds to 2 minutes break between intervals.
  • Remember to keep moving during breaks.
  • Start at moderate intensity and gradually increase to hard intensity.
  • Try to stay below the threshold, then you will find that the muscles do not harden as quickly.

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Differ between hard en easy workouts

The intervals are the workouts which lay the basis for overall physical capacity. Gustav says: "I am, personally, very concerned with alternating between hard and easier workouts. The slow running trips should be slow, and it is preferable that they last as long as the upcoming competitions. This means that they can vary between 3-5 hours. During the simplest long workouts, I incorporate a speed interval of 20-30 seconds each hour, to avoid being too stiff. I vary between 1-3 intervals each hour, depending on how hard/easy the workout should be. It is my experience that these drags/intervals have a good effect, and you often feel more energetic after a series of them. Long workouts are maybe just as important as the interval and hard workouts because your body gets used to exercising over a long time. Many handles 2-hour workouts very well, but 3, 4 and 5-hour workouts are something different altogether. During those workouts you feel things, especially on the muscular front, that you just need to be used to and have experience dealing with. You only get that by getting these long workouts regularly over the year."

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