Fotograf Emil Sjåstad Nyeng (8 of 39)

15.09.2023. Text: Barbro Sætha, Photo; Geir Olsen/Birken

The calendar says September and Birkebeinerrennet is only 6 months away, but you still have a good opportunity to get in good shape from now.
It is time to prepare for the winter season.
Here you get Birken’s training program for for October and November.

You decide which days fits best for you to do the training sessions based on your everyday life. Your training status and experience determine the length of each interval ang long sessions. If you don't have the time to complete all four sessions a week, please prioritize the sessions most important and time-efficient for you.
Some training is better than none.

Warm up before the hard sessions: I recommend at least 10 minutes. 10-20 min and feel free to finish the last few minutes against the max intensity in your planned session. Practice consuming nutrition during the longest long sessions, you will then do yourself a favour. Your body will need refill during the race when competing in Birkebeinerrennet.

Towards the end of November, the weather can become challenging. Consider an alternative such as an extra hard running or an indoor strength session.

treningsprogram oktober
treningsprogram november
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