The data show that runners aged of 18 to 39 who belong to a running club run significantly faster than those without a club affiliation. Female club runners in this age group are an average of 43 seconds per kilometre faster, while male club runners enjoy an even bigger advantage of 58 seconds per kilometre. Recently I have been moving from place to place and have not been in a running club for a long time. But what I have noticed is that my motivation and form improve significantly when I regularly go on social runs or train with a group of people (even a few friends are enough to maintain team spirit) for weeks at a time. This is why I decided that being a lone wolf was no longer beneficial to me, as sometimes my running volume dropped due to emotional and motivational reasons. My recent self-reflections leaded to these goals : ✅Start a running club ✅Run with people ✅Share your knowledge and help others to achieve their goals And you will grow expansively🏔️🚀

First of all, we’re going with duration as the focus for this month’s challenge! 🕒 It’s simple, effective, and super easy to track – perfect for us to crush our goals together! 💪 Also more fair for slow runners as we don't compare the distance. Since we’re still a small group, I’ve decided to keep this challenge individual this time. But don’t worry – as our community grows (and it’s growing fast! 🚀), we’ll definitely switch it up to team challenges in the future. Let’s make this one count and show what we’re made of! 💥 - 🏅 Prize: A full 1-on-1 coaching program with me for a month! 🚨 - 📅 Start Date: TODAY! Don’t wait – start running and tracking your progress right away! - 📜 Rules & Structure: Full details will be posted later today, so stay tuned! What’s included in the prize? 🏆The winner will get a full month of personalized coaching with me, designed to take your running and fitness to the next level! Here’s what you’ll get: - 🗓️ Your Individual Training Plan: A 4-week plan tailored to your specific goals. - ❤️ HR Zone Testing: Optimize your training by understanding your heart rate zones. - 🏃‍♂️Running Technique Analysis: Get advice and a strength set designed to improve your running economy. - 🍏 Nutrition Review: Personalized advice, including carb, protein, and fat intake calculations based on your goals and training intensity. - 🏁 Race Selection Help: Guidance on choosing the perfect race if you’re ready to compete. - 📞 Weekly Zoom Calls: Stay on track with weekly check-ins to discuss your progress and training process. This is your chance to level up - make this month unforgettable! 🔥 Keep an eye out for the official challenge post later today – I’ll share all the rules, tracking tips, and everything you need to succeed.

Hey runners! 🌞 Are you ready to kickstart your summer season with a 2-4 week training camp in one of the most beautiful places on Earth? Tenerife is calling, and we’re putting together an unforgettable experience for amateur runners like us who want to train, explore, and have fun in the sun! ☀️ ▶️What’s the Plan? We’re a small group of passionate runners from Estonia decided to escape cold and grey Northern Europe for best conditions for training in a last minute planning to spend March in Tenerife. As a certified running coach, I’ve designed a flexible training plan that combines: - Trail running (steep, technical, and scenic routes). - Flat runs for endurance and recovery - Interval sessions and uphill strides - Altitude training (hello, Mount Teide!) - Strength work to prevent injuries and improve running economy - Stadium sessions for structured workout But it’s not just about running! This is also about enjoying the island, meeting new people, and making memories. Whether you’re a middle-distance or long-distance runner, or just someone who loves staying active, this is for you. We will adjust training Intensity for everyone. Who Is This For? - Middle-distance and long-distance runners looking to build volume and intensity for the summer season - Trail runners who want to explore Tenerife’s stunning landscapes - Anyone who loves running and wants to combine training with a sunny, active holiday - Hikers or those who prefer to join only easy recovery runs and strength sessions i—you’re welcome too! What’s Included? - Training Plan: A mix of trail runs, flat runs, intervals, strength work, and altitude training. - Flexibility: Join as many or as few sessions as you like. This is your holiday too! - Strength Work: Special focus on injury prevention and running economy. - Exploration: Hike, swim, or relax on the beach between runs. - Community: Train with like-minded runners and make new friends. Logistics - Accommodation: We’ll find a rental that fits the group size (the more people, the better the options!). - Transport: We’ll rent a car to explore the island and access trailheads. - Costs: Shared expenses for accommodation, car rental, and other group activities plus very affordable fee for coaching and organisation. Second coach available in the island for second group who want to explore slowly. ( specializes in trail-running, ultras)

As many of members of this group are from Estonia and it is probably the last few weeks I will spend in Estonia before heading somewhere south to live and train, I have an idea to meet offline for training and do something useful! It would be great to meet you in person!😊 My ideas were : We just do running training with different running exercises that you probably do not know how to do.To do all this we can go to an indoor running track. As an option, we could also do outdoor running with some uphill work or functional strength in the forest. Having your better idea? Share

Even if you are an amateur athlete, you cannot be in peak form all year round. There is a time to work hard, to use your willpower, to push yourself to the limit. And there is a time to take it easy and work patiently on your weaknesses. Most of the races take place in the summer/autumn season, so winter is the time to build the foundation - long runs, strength, aerobic capacity - creating lots of new mytochondria working in low intensity HR zones. In endurance sports this is called periodisation. A series of training cycles that correspond to our ultimate goal. I just want to show you a graph of my training volume over the last 3 months. I am not at my peak - I am just laying the foundations for next year's season. This means that I am not spending much time on intensive running - most of my sessions are on the Z1-Z2 HR. When I say most I mean 80-90% of running duration. The statistics are great - I love them. Amazing tool available nowadays that allows to have a deeper understanding of the process. I can see how I am performing throughout the week and throughout the month. I can zoom out after the season and analyse the work I have done. Here are November, December and January graph of intensity distribution according to time spent in HR zones My Z1 is up to 138 bpm I know you might have lots of questions and this topic is very complex- ask and I will try to explain😄 Run Smart not Hard 😊