Training schedule for the Midnight Run 2025 – 4 weeks of preparation
Midnattsloppet is not only a running race – the are a atmospheric running party. With thousands participants, pulsating music, neon lights and audience along track created a unique evening experience. The race goes through the city's streets, often inlate summer warmth, and challenges you with both backs, pace and the slightly unusual start time: late onthe evening. For togetout child places of experience – regardless if you aimsonto only take you ingoalorbeatpersonal best – need you trainboth smart andstructured.
Below find you afour-week programashelps you peakformbeforerace day, withouttoovertrain. The focus is ontosharpen speed, buildconfidenceandat the same timegivethe bodytimetorecover himself – soto you standsonstarting linealert, strong and ready.
Week 1–2: Speed and shape
Monday – Active recovery
Easy cyclingorwalk, 30–45 min. Focus: rest but movement.
Tuesday – Tempo runinrace pace
6–8 km total. Afterheating: run 3×2 minutesinintendedrace pace, with 2 min jog rest. Finish with lightcool down jog.
Wednesday – Rest
Prioritize sleepandrecovery.
Thursday – Easy distance running + strides
5–7 km incalmtalking pace. Add to 4–6 shortaccelerationson 60–80 meters inincreasing pace.
Friday – Rest ora loteasyjog
If you feel you fresh: 3–4 km inconversational pace.
Saturday – Interval session
4×4 minutessomewhatfasterthanyourintendedMidnight Run pace. Rest 2 minuteseasyjogbetweeneach. Total approx. 8–10 km incl. heatingandcool down jog.
Sunday – Long run
8–10 km incalmandeven pace. The most importantsessioninweek for endurance.
Week 3: Reducedvolume, maintainedsharpness
Monday – Active rest
Walk oreasycycling, 30 min.
Tuesday – Fartlek session
6–7 km with segments of speed: 4×90 secondsinrace pace, with 90 secjogbetween.
Wednesday – Rest
Charge the batteries.
Thursday – Short distance + accelerations
5 km intalking pace. Finish with 4 accelerations.
Friday – Rest orlightjog
Saturday – Quality session with light speed
5–6 km where you put in 2×2 minutesinrace pace. Feelthe rhythmwithouttopush.
Sunday – Long run (shorter)
7–8 km ineven tempo. Last the long runbeforethe race.
Week 4: Race week (Midnight Run!)
Monday – Active rest
Move on you light, pleasewalkorbike.
Tuesday – Short quality session
5 km total, where you put in 3×2 min inrace pace. Focus: maintainthe rhythm.
Wednesday – Rest completely
Thursday – Easy distance
4–5 km calm, with 2 shortaccelerationsonthe end.
Friday – Shakeout
3–4 km ina lotcalm tempo. Test shoes, clothesandpossibleenergy products.
Saturday – Rest during the day, loadmentally
Midnight Run starts late – take it calm, keep you hydratedandeatcarbohydrate-rich (but easily digestible) under the day. Drive alightheatingbefore start onthe evening with someminutesjog + 2–3 accelerations.
SATURDAY EVENING – RACE DAY!
Give everything. Findyour pace, enjoy of the audience, the musicandthe atmosphere. You havedonethe job – now are your evening.
Tips for nutrition, restand loading
- Eatascommon, but increaseoncarbohydratesfrom 2–3 daysbeforethe race.
- Avoidheavy, neworveryhigh in fibermealshoursbefore start.
- Drink water below the day – but notexcessive just beforethe race.
- Make sure to have sleptproperlyThursdayandFriday – because you maybebecomes a little nervousorput you late onSaturday.
