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

Brave ones who joined this challenge will comment each week posting screenshots from each run in this post. To keep the order you can add multiple screenshots in one message. The first week we test the body's response to the load - if the duration of the workout is too long you can shorten it, in the following weeks I may add individual speeds. If you have the option of using a heart rate monitor, it will help the training process, but not necessarily. Today we start with the most interesting and challenging workout - the interval session! You don't have to put all your power into it, just try to feel the change of intensity during the training. Such training will be the basis for developing the speed and adaptation of the heart. If you have any questions or problems during the course of the plan feel free to dm me🙂 ▶️Easy runs - Easy runs help build your aerobic base which will allow you to run long distances. You should be able to easily hold a conversation on your easy runs. If it feels hard in any way, then slow down. ▶️Strength training - Setting aside a session for strength training each week will help to improve your running economy and efficiency. It is also a great way to correct any muscle imbalances in the body and can help to reduce the risk of common running injuries by strengthening any weak areas. ▶️Speed/Interval sessions - These runs will involve running at some faster paces which is the best way to improve your speed. They're also lots of fun! ▶️"WU" and "CD" : Warm Up and Cool Down. These are there on interval/speed days to ensure you do a decent warm up and cool down jog on session days to increase circulation, get your heart rate and breathing gently raised before the session, and to prepare your body for recovery post-session. ▶️ Recovery runs - really chill ones but very important to do! Here is your training plan for 1 week ✊🏃‍♀️ Running days : Tuesday, Thursday, Friday & Sunday Can't wait to see you on a track😄

Hey everyone! This challenge will help anyone who wants to improve: 👉Running pace 👉Understand the basics of training 👉Have a goal and keep consistency I could start with a lot of theory about how to run, but instead let's get straight into the practice.✊ You will learn as you go. Next week goal: ✅Run 5km at maximum effort to fix your result ✅Post it here Then, for the next 4 weeks, I will give you a plan to follow - running 4 times a week. (you can do more) After 4 weeks everyone who joins the challenge will run 5k again to see the results. No winners at this challenge but you will learn ALOT

Yesterday, I was listening to a lecture by a sports doctor, and here’s a short summary for you! Common Deficiencies: - Iron – 25–30% of people worldwide are deficient. - Vitamin D – 40–50% of people in northern regions lack enough. - Calcium – 40–45% don’t consume enough. - Magnesium – 15–20% have low intake. What Can You Do? Many people try to solve these issues with multivitamins and mineral supplements. This is wrong approach. Let’s take Vitamin D as an example. Most multivitamins contain only about 1,000 IU of Vitamin D. However, sports doctors recommend 5,000–10,000 IU per day for athletes with a deficiency. Also, Vitamin D doesn’t absorb well when taken with certain vitamins like A and E, which are often included in multivitamins. Best Strategy? - Identify deficiencies through tests. ( I highly recommend to check iron depo-ferritin and vitamin D) - Take targeted supplements to fix them. Most athletes only need 2–4 specific vitamins or minerals to solve these issues. The doctor also explained what tests to take to check for common deficiencies and how to correct them through diet or supplements. Supplements That Actually Work - Creatine - Beta-Alanine - Nitrates - Caffeine - Bicarbonate It was once believed that creatine and beta-alanine only helped with sprinting or short distances. But new research shows they can also improve performance in long-distance events! However, it’s important to know how much and when to take these supplements for the best results. Stay smart and informed! 💪 What about you? Do you take any supplements or get tested for vitamin and mineral deficiencies? What has worked for you? Share your experience in the comments! 👇