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Step up your running game
Join Team Johaug and take your running to new heights.
The positive aspect of running as a form of exercise is that it requires little preparation, no equipment, and can be done virtually anywhere. Additionally, setting goals and challenging yourself can provide an inner sense of strength and confidence.
Whether you are a beginner or an experienced runner, we have gathered some helpful tips to get you started:
Set motivating goals and gradually increase intensity as you become more comfortable.
Find a running partner or a group to make training more enjoyable and maintain consistency.
Vary your training to challenge your body in new ways but remember to listen to your body and provide it with proper nutrition and hydration.
Don't forget to celebrate your own successes, whether it's beating a personal record or completing a tough workout.
Give yourself a break from the everyday stress and prioritize self-care. Together, we will achieve our goals. Lace up your running shoes and hit the road.
The road to a half marathon
We’ve made a running program of 14 days to help you on the road to a half marathon, even if you’re a beginner or an experienced runner. If you’re not ready for a half marathon, you can also use the programs for inspiration to get started.
It’s important to start at a slower pace. In the beginning, your mind and body will have to get used to running and build up your endurance.
Week 1
1. Monday: Long run
8-10 km (slow pace)
Time: 1:00 h
2. Tuesday: Rest day
3. Wednesday: Intervals
20 min warm-up
8x800m, p:1:30 min
10 min cool-down
Time: 1:00 h
4. Thursday: Run + Strength training
Run 15 min
30 min core, include legs and upper body
5. Friday: Rest day
6. Saturday: Long run
12-15 km progressive run
Time: 1:15-1:45 h (i2)
7. Sunday: Rest day
Week 2
8. Monday: Long run
8-10 km (slow pace)
Time: 1:00 h
9. Tuesday: Rest day
10. Wednesday: Treadmill intervals
6x4 min, p:2 min
Incline (1-3%)
Find a steady pace
11. Thursday: Run + Strength training
Run 15 min
30 min core, include legs and upper body
12. Friday: Rest day
13. Saturday: Long threshold run
4 km warm-up: 1 km (half marathon pace) + 1 km (marathon pace)
8-10 km in total (threshold pace)
14. Sunday: Rest day
Week 1
1. Monday: Long run
8-10 km (slow pace)
Time: 1:00 h
2. Tuesday: Rest day
3. Wednesday: Treadmill intervals
45-sec run, 15-sec pause
10 rounds x 3 sets with 2 min pause between sets
Start with 10 km/h, increase the pace if it feels steady
Incline (1–3%)
Time: 01:15 h
4. Thursday: Run + Strength training
30 min run
30 min core, include legs and upper body
5. Friday: Long run
8-10 km (slow pace)
6 rounds with increasing speed 80-100 m
Time: 01:15 h
6. Saturday: Intervals
6-8 rounds x 1000 m, p:1 min (half marathon pace)
Time: 01:15 h
7. Sunday: Long run
15-18 km
Slow pace the first 5 km
Increase speed the last part, but keep it steady
Time: 01:45 h
Week 2
8. Monday: Long run
8-10 km (slow pace)
Time: 1:00 h
9. Tuesday: Rest day
10. Wednesday: Intervals on trail
5x6 min steady pace, p:1:30 min
Time: 01:15 h
11. Thursday: Run + Strength training
15 min run
30 min core, including legs and upper body
12. Friday: Rest day
Get well rested for the session on Saturday
13. Saturday: Hill intervals
10 reps x 150-200 m
2 rounds with 4 min pause between
Sprint up the hill, rest while jogging down
Time: 01:15 h
14. Sunday: Long run
15-18 km
Slow pace the first 5 km
Increase speed in the last part, but keep it steady
Time: 01:45 h
Need more motivation and inspiration?
Published
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