Milers Colonia Milers Profiles

René Giesen, Martin Schumacher: Track Sunday

Pure running experience: @rene.giesen and @martin_loves_running enjoying the sun and the pain during one of the Milers track sessions.

Milers Menu

Milers Menu: Fartlek

A fall and winter classic! 🍁🍂
Fartlek has its origin in Sweden 🇸🇪 during the 1930s and is one of the earliest forms of interval training.

🔺It combines easy running with higher intensity running.
🔺 The “spices” during a fartlek can vary in intensity. In this case the 30s interval could be a submaximal sprint, 1min interval 1500m- 5000m pace and 2min interval 5K-10K pace with 2-3min easy running in between.

❗️ The cool thing is Fartlek can have many forms and you can get creative 🤹🏽. For example run hard for 30-60s each time you reach an incline or every time you make a left turn. Just mix it up in order have a wide array of different paces in your training.


10 minutes warm-up

Main Course

5x (30/60/120 seconds) fartlek | varying intensity | 2-3 minutes recovery


20 minutes cool-down | mobility

Motivaton Monday

Motivation Monday

It’s Monday, which means it’s time to talk about motivation. Soon, we’ll use this day to share inspiring stories from the Milers. But before we do, let’s ask ourselves if there is a right or wrong way to be motivated.

In sports psychology, intrinsic and extrinsic motivation are commonly known concepts.

Extrinsic means, very broadly speaking, that you are motivated by external factors. Those could be monetary benefits, championships, titles, peer pressure, fear of punishment or judgement – just to name a few. Being externally motivated can be very effective and is not necessarily the ‚wrong‘ kind of motivation. In fact, for short term success, extrinsic motivation can be very helpful.

But generally speaking, to achieve consistently high levels of motivation over longer periods of time, intrinsic motivation is likely to be more effective.

Intrinsic motivation makes use of internal factors, such as enjoyment, longing for mastery and an aim to self-improve. If we find joy in the daily grind of running and are driven by our purpose to make the best of our own abilities instead of external rewards, it is likely that we stick to our sport no matter which setback comes our way.

So sayings like ,falling in love with the process‘ or ‚embracing the grind‘ do hold some value after all!

What are some motivators in your life that keep you running like a maniac in the winter months?

Milers Menu

Milers Menu: Hill Reps

First up: Hill Reps💥

  • High intensity workout for a big boost of your VO2max and strength endurance.
  • Rely on perceived exertion (feeling) for proper pacing. If the first reps are tough already, you‘re probably too fast.
  • Stack your reps in multiple sets to reduce muscular fatigue.
  • Uphill Running reduces impact but activates additional muscles mass (hamstrings/ glutes)
  • Warm-Up properly and give the legs a good stretch afterwards
  • don’t forget to smile 😁 #smilers


15 minutes warm-up | drills & strides

Main Course

3x 5x 40 seconds uphil | jog down | 3 minutes set recovery


20 minutes cool-down| mobilisation

Milers Colonia


Truly challenging your own limits as a runner is a tremendous mental and physical challenge. Staying motivated and committed to the sport can be tough at times, but ultimately extremely rewarding. Every runner who has reached an ambitious goal -whether it is a crazy PB, a first marathon, or an Olympic gold medal – will agree that all the sacrifices are worth it, when we can experience those special moments.

During COVID times however, it is difficult to come across those special moments. When runners can not reward themselves because races are cancelled, it is important to remember why we started our running journey in the first place and what kept us going when we faced challenges before.

To help you remember, we will share some inspiring anecdotes and stories from our Milers from time to time as part of our #MilersMotivation series. Tales about perfect races, impressive comebacks, tough challenges and about how we fell in love with our sport.

Feel free to share your own story with us, so we can stay #ambitioustogether !

Milers Colonia

Train with us!

Due to COVID-19 we need to limit running to one running buddy for now. Once things settle though, we hope to see you at our OPEN Milers Workouts (Tempo & Long Run) 🚂 Swipe right for more Info 🔥 and stay tuned.