Running programs should be easy and flexible

Family-friendly, easy and flexible running programs – do they exist? Yes, they definitely do. At Iloebesko.dk, we have quite a few running programs. Some of them take 8 weeks, while most others are built up after 12 weeks..
There are different levels of difficulty in our running programs. But if you want to run a half marathon in under an hour and a half, it goes without saying that you will have to put in a lot of running training and hard work, unless you have an insane natural talent. But there are certainly also running programs in the series that are aimed at the “beginner” who may not be able to, or may not have such high ambitions to reach a certain time.

The reason for this article is that many of our fantastic readers write to us. Both with questions, but also with status reports on the running programs that they have completed, are about to start or are currently doing. And here was/is one of the most frequent questions about whether it is possible to regulate times, days and other things in our running programs. And that was the reason why this article had to be made.

Our running programs are flexible

Even though it looks very rigid and stationary, our running programs are flexible. When the programs were created, we of course “had to” build them according to schedules and standards. Simply to make them more manageable. If each program was built individually, it would be far too confusing for both us and you. That’s why they are all built according to the same standard..
Some of the questions we often see in relation to running programs are:

• Can I change the mileage times?
• Can I strength train while doing your programs?
• Can I change the order of days?
• Why do I have to run so slowly?
• Am I ruining something if I skip a day?
• Can I do other intervals than the ones you suggest?
• I’m getting really tired and exhausted, is this normal?
  …….And so we could write many more questions.

But these questions are exactly what inspired us to do this little test and article. We have taken one of our own running programs to create and experience some of the above questions, and in that way give you tips and answers on how we would approach it. Not that what we do is the correct thing, but we show that you can easily tinker with the programs and make them succeed. That’s flexibility.

Intro video. The thoughts surrounding doing this experiment form the basis for this article.

Choosing a running program

I thought a little about how it all should be put together. And there should be a culmination or a goal to go after. Fortunately, I was one of the few who had not yet had the pleasure of running the highly acclaimed half marathon in the streets of Copenhagen. So CPH Half became the goal. Then it was only a question of choosing the program and the time.

Not that time as such is an issue, but it automatically becomes one. I’m a competitive person when it comes to challenging myself. The “easy” thing would have been to choose a program over 12 weeks with a finish time of around 1:45. But unfortunately, that’s not how I’m built. And it wouldn’t make sense to choose the easy solution either, when it comes to making compromises and possibly alternatives. It suddenly made the most sense to choose a program where I would be challenged to the extent that I would be really challenged.
The chosen time fell under 1:30 in the half marathon. It must be said that I have only done that once before, and it was a number of years ago when my body was perhaps better equipped for such a task. And as an extra “plus” I was just on the other side of a 2-month injury break (sprained ankle) where I had not run at all. Add to that the period is from June to September. Now of course I don’t know what your period looks like, but for me both summer vacation and lots of summer parties fall during that period. So you can do the math yourself. Yep, that’s correct, it doesn’t quite fit together.

Of course, that’s not an excuse. In fact, it’s just nice to be able to be a little more pressured, in order to hit some of the “challenges” that our readers write in with. And when you have to complete something like that in the given period, there will certainly also be alternatives and other skipping actions. But that’s also the point of it all, because then I get the opportunity to be in the situation myself and then it becomes much easier to guide.

Expectations for form and result

The expectations are not sky-high, but that certainly doesn’t mean that I won’t go after the “goal”. But if I end up spending a little more than an hour and a half when the 21 kilometers and a half are covered on September 16, I will definitely survive that too.
Although I will probably be disappointed if it doesn’t come close to the half hour mark, and you will have difficulty seeing the logical things, and for that very reason I have made myself a small greasy piece of paper, on which some clear facts are written. It says, among other things, that the “basic form” was not the start of such a program” and right next to it I have written “Ronni, remember you are 37 years old and no superman”
Then I can take that paper out of my pocket when I cross the finish line in the streets of Copenhagen. And either it’s just for crumpling up and throwing away, or it becomes useful.

8 or 12 week running program

However, reason spoke to me a little. Our running program is structured after 8 and 12 weeks. So I could have chosen to do less than an hour and a half in 8 weeks, but my “flimsy” experience tells me that I would break my neck with my poor basic form (injury break)
Therefore, it is always a good idea to be self-critical AND realistic, both when choosing the time you want to pursue, but certainly also when choosing the length of your running program..
It goes without saying that if the program is 4 weeks shorter, the program becomes a lot more compressed and much harder. One of the reasons, besides the lack of form, that I chose 12 weeks was that it fit best into family life with a wife, children, hobbies, work and everything that goes with it.

12 week running program – week by week

Below you can read how the weeks have gone and how I have felt about the program. No more explanations, but short features in relation to some of the training sessions. They are written continuously as I progressed through the different weeks.

Week 1 – was very excited

Even though I would consider myself a relatively hardened and experienced runner with quite a few kilometers under my belt, and not afraid to try new things, it was still with a certain amount of “fear” that the program had to be started.

The start was supposed to go on Monday, Whitsun, the day after our big company outing, so it was off and running again with a heavy head due to a few too many ice-cold draft beers. It worked, and as many NPKs know, you feel much better the next day. But still, it’s a rough start to a program like that, because it’s not just the one day you’re noticed when you get older. So the first 2-3 days were spent getting back on track, and then it’s hard to run with energy.

VO2 MAX intervals which is on Wednesday surprised me a lot. Although it doesn’t sound like much, 800 meters is long when you have to push all 800 meters at absolute max pace. Fortunately, I had unknowingly cheated a little and made the breaks between intervals half a minute too long, I think that saved me a little. The plan was actually that the break should be roughly the same length as the running time. The time in motion was about 2:45 and the breaks were 3:30, so that was to my advantage. I was also surprised by how long 800 meters can be when you have to smash everything out of your body for the 7th time. I’m looking forward to week 2, which is called 1000m per interval. It will be an even bigger challenge, though.

Video that tells a little about how the body feels after interval training…

The long trip became a skipping action. If you’ve been following our social media a bit, you might already know. The long ride in week 1 was shortened by 4 kilometers. For 2 simple reasons. Heavy legs and a hangover. The annual family bike ride on Saturday, my day of rest, had left its mark. But I chose the 18 kilometers on a heavy delivery bike to compensate for the missing 4 kilometers on Sunday. But that’s also what this test is trying to demonstrate, that there must be room to make changes and alternatives.

Week 2 – Can the body handle it?

Yes, the body can easily handle it – but I would be lying if I said it wasn’t hard. To be completely honest, I think it’s absolutely crazy hard at the moment. When people ask me about the program (you can see on social media that I’m doing it) I’ve been brutally honest about it. They tell me that it’s insanely hard and that right now, in week 2, I’m actually not sure if I’ll complete it. And I can’t see or feel any effect yet. But that explanation also includes the lack of basic form and the fact that the program was much too ambitious.

The festivities are over and it’s nice. Not only is the program very ambitious, but it also doesn’t help that the entire month of June is filled with various parties and concerts. Sleep deprivation and a hangover for several days is not exactly the optimal recharge for a running program that on paper is far too hard. But fortunately, after week 2, brighter times are on the way. The calendar says not so many parties, and thus also a better opportunity to focus on the right things. And here, sleep is probably one of the areas that needs to be optimized significantly.

Wednesday training is a killer, because that’s where my VO2 max intervals are located. This week they were extra tough, as circumstances meant that I had to run them at 2:30 PM in 30 degree heat. A really stupid decision, but I was going to a concert in the Park, so not only was the training unbearable, I also topped it off by going to bed way too late and missing 4 hours of sleep. Then you’re ready for the rest of the week.

A little more interval / VO2 max training. 1000 meter intervals in 30 degree heat

Week 3 – Last week before rest week number 1

This week is the last before the program splits up a bit and brings a week of training without a focus on tempo and intervals. But first week 3 had to be over. It was a hot week with lots of sun and heat over Denmark. It’s great to have sunshine, but it also requires a few other things in terms of preparation and such. For example, it’s extremely important to fill your body with plenty of fluids in such heat. I’m not very good at remembering that. That’s why the alarms on my watch were a big help. Maybe it’s a good thing my boss didn’t see those alarms, because it said “remember to drink” and that could easily be misunderstood.

Another week of cheating ensued. – Wednesday’s VO2 Max run was a slightly different version than the program prescribed. So another skipping action. Should have completed 5×1200 but it didn’t happen. After a hard AND hot day at work, I made the decision that it “only” could be 6x1000m this Wednesday. It may not be the full truth that it was only the form of the day that determined this choice. Ran the same distance in week 2, and the 5th and 6th intervals were almost unbearable, and had to stop and take 3 seconds of air on both intervals. That was also a bit in me. Had it gotten better in just one week? Yes, it did. Completed all 6 intervals without stopping, and I actually think the time got a little better too. It is important that you dare to listen to your body. And this Wednesday, the body or at least the brain could not handle running intervals of 1200m. That is why a different choice was made. But guess what, that training hasn’t been just as effective as the original?

Love it when running becomes social rather than selfish, and there is also room for something like that in the running programs. With all due respect to everyone else and the program of course, 5km on Thursday should not be a big challenge (compared to other sessions during the week) And at the pace indicated, it should be manageable for the undersigned. In my eyes, there is not much difference whether this particular run is run in 5:19 or 6:37. It is about recovery and kilometers in the legs. That is why I love when it can become a family thing. And it can. I have 2 boys, aged 6 and 10 (at the time of writing) and they like to come with dad on the run. Sometimes on a bike and other times in their running shoes. No pressure on them, we just run and have fun. They enjoy it, and I get the recovery out of it that I need.

Recovery is important – so make it fun and social. It can certainly be done.

Looking forward to the “relax week”but with a slightly ambivalent feeling. Because somewhere at the moment I can easily feel that my body is used up due to the intensive training. On the other hand, I also have a feeling right now that my body is finally feeling progress. But I don’t think you should be fooled by this. The reason for how I feel in my body right now is that I started almost completely from scratch, i.e. without a basic form. And you have to have that with you if you want to run under 1:30 in a half marathon. So that’s why I welcome my “recovery week”, where it “only” consists of 3x training sessions at recovery pace. I’d be lying if I said I wasn’t looking forward to it. It will be nice for the body to be allowed to relax.

Week 4 – recovery in a running program is important

The title says it all. The body needs something to shoot with, and therefore you must remember and learn to recover. It is through lack of recovery that many injuries occur. And in week 4 of this running program, it is exclusively about recovery runs (kilometer-in-the-legs-runs) 3 runs with a total of 25 kilometers. A really nice week you will probably think.

I know it’s good and important., and believe it or not. I actually had a feeling that it was super annoying to have to take a “break” right now. The body was finally getting used to the somewhat increased amount of training, and was starting to see progress. So even though it sounds strange, I had a feeling that this was a wasted week.

But don’t let yourself be fooled.,because the program is 12 weeks and not 4 weeks and therefore you have to think a little more long-term here. The peace I give the body now, it will come back later. Because the last 8 weeks will in no way be easier than the first 4. So I live with my restlessness and look forward to getting started again in week 5.

Mess in the days can easily happen. Especially in a relaxing week like week 4 of this program. Because you don’t have these peaks where the body is maximally stressed, but only run the easy runs. And that’s how it was for me. The run on Monday went well, I managed that. Then I looked at the plan wrong and had the run on Wednesday instead of Thursday. On the other hand, it was 5 kilometers that flew by, because there was company on the trip. So you shouldn’t underestimate running together. It just gives you an extra 10-15%. Well, after Wednesday’s run, it was only supposed to be a 10 kilometer run on Sunday, so lots of relaxation for me. But on Friday I was still lured out to run. The weather suddenly became fantastic and I let myself be lured. 10 kilometers it was. So I actually stood there on Friday afternoon and had completed the week’s kilometers. But Sunday was the day when I gave a few kilometers back to the program. I’ve jumped over the lowest fence a couple of times or 3 times during the first 3 weeks. So week 4 was a week of surplus, but still with jumping actions. I wonder if there’s a trend emerging.

A little extra trip – for the guilty conscience

Couldn’t really help me – UNFORTUNATELY, so it became an extra trip on Sunday in the recovery week. I had actually run what I was supposed to. But I thought that a little trip of 5-6 extra kilometers at recovery pace couldn’t hurt. It might even make up for the places where I had missed a few kilometers during the first 4 weeks. But as often happens, I didn’t stick to the plan. I ended up running WAY too fast. It was of course great that it could be done, but now we’ll see if it has consequences further down the line..

Week 5 – we’re starting again

The week after a recovery week is tough. It’s incredible how quickly you can adjust to running less and at a slower pace. But don’t worry, it will come back very quickly.

And if I’m being honest, So even though it sounds a bit strange, in the week you recover, you miss your high-intensity runs. In fact, I found myself getting a bit annoyed about not being able to continue, as I got the impression that I wasn’t improving after all. But that’s how I kept reminding myself that recovery is just as big a factor in getting in good shape. It’s more important than you think.

Week 6 – progress is visible

Halfway through the program (as the week ended) so it was time to take a little stock. There is no doubt that there is progress to be seen. If you look at the times that were posted and the times that are on now, there is clear progress to be seen.

The intervals in particular stand out., so that both the times but certainly also the feeling in the body is better. It is not whole minutes that have been cut from the running times on the intervals, but it is 10-15-20 seconds, so that the vast majority of intervals are now primarily under 4:00 per kilometer, and actually closer to 3:50. So they are placed at the low end of the time interval I have set (between 3:50 and 4:10) But the times are one thing, another thing is the feeling you have in your body. I no longer feel that I am “dying” all the time, I can actually run with a bit of energy (if you can call that a feeling)

Week 7 – was all about the holidays

And then there is really good time to run and prepare for this. But it rarely ends up like that with me. Because we like to go on camping holidays with lots of excursions and various other activities. And then in many cases it ends up with the running sessions being given a lower priority. But this time I had set my mind to succeed, it would be stupid to slack off on everything now.

A week with lots of unhealthy things, but there has to be room for that. When you’re on vacation, you have to enjoy yourself, and that includes a little wine, a little beer and lots of candy with the kids. That’s how it is. But the body can also easily feel the consequences of this. But these are definitely some measures I wouldn’t be without.

Still, it was a bit of a letdown, I’ll admit that. It was a bit like this “better something than no running training at all) So in week 7 I had 2 training sessions that were shortened a little bit.

In return, I had the most wonderful experience to date. on my interval runs. I like to enjoy the surroundings (if possible) when I run. And there was plenty of opportunity for that on one of the days on my holiday. A day when Denmark showed itself from its best side, with high sun and almost no wind. The intervals were just that much easier when it took place on the Diget at Humminingen (Rødby) in high sun and with a view of the beach and water that almost had a sea view. Then everything becomes a little easier.

Week 8 – Hurt and very irritated

Sometimes you get lucky, or maybe that’s saying too much. But an injury to the hamstring was what the end of week 7 brought. So week 8 was non-existent in terms of running. In fact, I was convinced that the injury was so bad that the whole program had to be washed away, and the race on September 15th came to nothing. Fortunately, it turned out to be a minor strain in the hamstring, and fortunately it was a recovery week. It just took a little more recovery than usual. I didn’t run at all in week 8 to spare my hamstring. And fortunately, that helped..
I’ll probably refrain from telling you the reason for the injury, it’s almost a bit embarrassing to have to admit that an intense effort over so many weeks was being flushed down the toilet because of the Green Concert. Yes, I was slightly under the influence of alcohol, so not only was I killing my form with alcohol, I also had to go up and pee on a slope. The way down from there was a little faster than planned. Slipped down the hill in my sandals, and I think that’s where the injury occurred. No, I couldn’t feel anything right away, the alcohol had left its mark.
Just ask me if I was miserable and VERY irritated when I woke up Sunday morning and could feel the damage.

Week 9 – Back at it again, but with the injury in the back of my mind

Week 9 of the program was not a normal week as the program prescribed. The injury was always in the back of my mind. The first few workouts I could feel it in my hamstring. Not at all so much that I couldn’t run, but maybe you know the feeling of overload. That’s how my hamstring felt. So it was training closer to 80% than 100% in the first part of the week. Just wanted to make sure it would all hold up.

Get some help when I asked one of my friends’ wife, who is such a something or other who knows a lot about the body. Incredibly embarrassing I don’t actually know what, but nevertheless she told me, based on what I told her, that she was convinced I didn’t make the damage worse. but should just expect a slightly longer recovery. I took that for granted, and it was also true.

A really good Sunday It was week 9. Lots of lovely kilometres (between 15 and 16) came into my legs, and almost without me feeling any of the damage. Could it be much better? Then week 10 could just arrive, and the last of my energy would have to be put into the hunt for proper running form for September 15.

Week 10 – when football gets in the way, the plan goes awry

It doesn’t always go as the priest preaches. Had big plans for this week. We were approaching the end of the program. The injury wasn’t as such an obstacle anymore, so week 10 was supposed to be a breeze. But here is exactly a good point that I started writing and telling, that you can’t plan everything, and this program must be able to be completed WITH skipping actions. Even though I probably shouldn’t, and actually know the state of the body after a football match, I still couldn’t help but play the first tournament match of the year (fall) on our very nice oldboys team. And it left its mark, so that the tempo ride on Friday disappeared from the program.

The football match replaced the tempo ride because my body couldn’t run intervals on Wednesday as planned. And then there was also a football game with the boy that had to be attended to. So it was decided that the football game that I played on Tuesday was my tempo run that week, and so I chose to prioritize the interval runs instead. So it became a week where the days were completely swapped around. Very refreshing actually, but also a bit annoying for a “control freak” like me.

Under normal circumstances I would have probably done all the training sessions, that is, all 5 + played my football match. But I will be honest and say that the injury is still lurking in the back of my mind. And that is why I made the decision that the football match represented 1x training session a week. Even though it may not have contributed as much to the account as the tempo ride I skipped would have. But it is all flexible, and I wonder if it will all work out anyway.

Week 11 – Close to the goal, but are you ready?

As many of you may have experienced before, you are always very unsure of where you are in relation to your running program, and especially in relation to the time you want to hit. That’s how I feel at the moment. In fact, the feeling is a bit on the “negative side” as I feel that I am still about 10-12 seconds from the kilometer time that will carry me through on the right side of the hour and a half. On the other hand, I am aware that the implementation of this program has not been without bumps in the road, so I am actually quite satisfied anyway. You can’t afford anything else when at least 5 of the 12 weekends in the running program have included festive activities, with associated side effects. But who knows, maybe the trees will grow into the sky that day? At least you can hope.

Football was once again preferred. It’s so nice, and that’s primarily why I play football. Our little cozy old boys’ club, the place where it’s not actually football that’s the main thing, but more the cozy aspect. You might know it yourself. Out with friends and allowed to tell a lie or two. It’s absolutely wonderful. But in the second last week of this 12-week program, football went beyond training. Had run about 13-14 kilometers on Sunday last week, and Monday was actually a 7-8 kilometer recovery run. That run was then replaced by football. Not the best decision in light of a successful running week. But it was super cozy, and we even won.

Week 12 – hold on.. it’s great to be done

I won’t lie. But wait… how great is it that the program is coming to an end. I’ll be the first to admit that I think 12 weeks of discipline is a long time. And when you look at the process with a little boring minor injuries etc. it has just lasted even longer. I’m really not good at following a program for THAT long. But now I had decided that this time it would be like that. But last week gave something. It was like it lifted a little that you could now see the end of the goal, and hopefully a redemption in a time on raceday that is acceptable.

Admit it here and now, that I have cheated for all 12 weeks. But I have done that because I was hoping to prove that the program is as super flexible as I think it is. But in fact, there have been several training sessions that I have changed myself. For example, I have consistently cut out the 5x1200m interval runs. I think they are too long, and I don’t see that the last 200m gives me anything? In addition, my hardest “tempo training session” over the 12 weeks is 3x3km (with the exception of the test that is planned up to race day). So I have cut out the tempo runs of 4 and 5 km. It may turn out to be what I am missing when the race is approaching its end, but then I will be the first to admit it. You can read that in the conclusion of the entire program.

2 weeks until Raceday

You could argue that it was poor planning, meaning that I ended my running program a full 2 ​​weeks before race day. But in fact, it was completely deliberate. And it was for 2 very specific reasons.

1. Would like an extra week to work a little on tempo. But based on what I think was missing (read: thought it was fun) The same week was to be used for the “final tests”
I feel best just by sticking a finger in the ground to feel where I am. And the second last week before race day I screwed it up like this:

– Wednesday: Interval training (6×1000) – Mostly to try that workout with completely fresh legs. Hadn’t done anything Monday and Tuesday.
– Friday: Tempo test. Consisting of 3x5km. The first 5km with a goal of 4:00 on average, the next 5km with a goal of 4:30. The last 5km had to be run with an average of 4:15.
– Sunday: I always test my form on a “long stretch” in the second to last week before race day. This time, however, I chose to do it a little differently. And I did so with a view to which race I was going to run. I chose to max-test the pace on flat roads and no climbs. This means that the worst climbs were forced on foot. And then I went running again.

2. The last week before the race. It’s always about relaxation, and it was this time too. However, it’s important (at least if you ask me) that you don’t completely drop your pace. You have to trust that the pace you need in your legs has been provided by the last few weeks. Because in my world, it’s not a good idea to max out your legs this week at all. They need to be fresh for the race (in my case, it’s Sunday) And you can’t do anything more now that will give you an effect that quickly.
That’s why I usually go for my last run on Wednesday this week. It was a run of about 8km, but at a very versatile pace. Then there was a walk on Saturday, just to keep my legs moving.

Conclusion and result

So you sit here. And have to write a conclusion on a 12-week course. And it’s only 2 days after the race itself has ended. A conclusion to a longer article that actually stated as a “little test” A test that was about whether our own running programs could be “rewritten” and the structure could be changed?

Let me start with that. Yes, it can certainly be done. Below you will find links to both the original running program and the option to download the version that I have used for this article.

As you can read above, the program has not been followed to the letter, but I would still like to conclude that it works and can be used.
The hope from the start was to get under the magical hour and a half mark in a half marathon. Throughout the program, that ambition has been adjusted a bit, as it basically ended up being “I want to be close to the hour and a half.” You can read the reason for this above, but a combination of injuries and only 90% focus.

The result was a time of 1:28:34 – so I’m of course both happy and a little surprised.
So maybe you didn’t have enough faith in your own abilities, or were just excellent at underplaying?

You can read about “The Culmination of a Completed Running Program (Goal)” here. The hard truth about the pressure from friends and family, the fear of underperforming and of course all the positive things that a culmination brings with it.

The next time we get the question of whether we can change our running programs, I will answer with a big resounding YES.
The next time we get the question of whether we can change our running programs, I will answer with a big resounding YES.

Of course, it all depends on who you are and how you are wired. But this little exercise was about demonstrating that our running programs are flexible. They are. I can now show that on my own.
My own journey through the 12 weeks has included skipping workouts, deleting workouts, and other sports. So it can be done.

If you are ever in doubt about anything in connection with our running programs, you can always contact us. Because of course it is not the case that “one fits all” and you may have other challenges or questions than the ones I have answered and highlighted above. We always look forward to hearing from our users.