I want to run while we're at the Gathering in Berlin, and I want you to join me. If you think the paces are too fast, or the routes too long. Please feel free to join me for part of the loops.
Here's the plan...
While we have some time in the middle of the day on Saturday, I always find it hard to run when it is possible to choose going to a bar instead. I therefore want to run in the morning, leaving the rest of the day for enjoyment.
Early bird gets the worm.
Friday: Morning Easy jog
- 👟 Distance: 11 km
- ⚡️ Pace: 5:30 min/km
- 🕖️ When: 7:00 a.m.
- 🗺️ Where: Hotel lobby
Running at 7:00 a.m., and running 5:30 pace should bring us back to the hotel at 8 a.m.. This leaves one hour for shower, getting dressed and eating breakfast. Welcome speech starts at 9 a.m..
Click here to see map
Protip: - Eat well the day before, and have a banana before the run. - Prepare your running gear the day before.
Saturday: Intervals in Volkspark Friedrichshain park
Saturday intervals is a tradition for me, and I can't let the Gathering ruin the streak. The best thing about intervals is that we can run together, even if we run different paces. I have made a suggestion for a 500m loop.
- 👟 Distance: You decide
- ⚡️ Pace: You decide
- 🕖️ When: 7:00
- 🗺️ Where: Hotel lobby
The plan is to run to Volkspark Friedrichshain park (1,2km from the hotel). This is the same start of the route as the loop on Friday.
- Intervals start time: 🕖️ 7:15
- Done with intervals: 🕖️ 7:50 or earlier!
- This leaves again one hour to shower, dress and eat breakfast.
Click here to see map for Hotel to Interval start point.
500m loop. Some gravel, some paved.
Click here to see map for Map for 500 m loop
Click here to see map for Map for 1,3 km loop
You want to be told what to do?
Sure, here are some options:
lvl 1, "I just started getting fit again, or hung over".
Warm up: 1,2km from hotel. Intervals: 4 x 500m, 80 seconds break. Cool down: 1,2km back to hotel
Total: 4,4 km
lvl 2, "I run sometimes, but I want energy for the rest of the day"
Warm up: 1,2 km from hotel. Interval part 1: 2 x 1,3 km, 90 seconds break. Interval part 2: 4 x 500 m, 60 seconds break. Cool down: 1,2 km back to hotel.
Total: 7 km
lvl 3: "Get fit, or die trying"
Warm up: 2,2 km. (From hotel to park + 2 rounds in the short loop.) Interval part 1: 2 x 2,6 km. (2x1,3 in one interval), 70 second break. Interval part 2: 4 x 1,3 km, 60 second break. Cool down: 1,2 km back to hotel.
Total: 13,8 km
Protip: Banana and a bar pre-run. Buy sportsdrink to get salts and carbs during the intervals.
Remember: You have a day with activities in front of you, don't run too hard.