Milen under 45 min
Att kunna klara Springtime under 45 minuter
Number of weeks: 10
Start date: You decide when to start the program.
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| 1 | Running normalt tempo | Running - Tempo 3 km uppvärmning, 2 km 4:30 tempo, 3 km normal tempo | Running - Longdistance 11-13 km | |||||
| 2 | Running normalt tempo | Running - Tempo 3 km uppvärmning, 3 km 4:30 tempo, 3 km normal tempo | Running - Longdistance 13-15 km | |||||
| 3 | Running normalt tempo | Running - Fartlek 15 min uppvärmning, 10x 2min 60% och 1 min >80%, 10 min nedjogg | Running - Longdistance 15-18 km | |||||
| 4 | Running normalt tempo | Running - Fartlek 15 min uppvärmning, 10x 2min 60% och 1 min >80%, 10 min nedjogg | Running - Longdistance 15-18 km | |||||
| 5 | Running Lungt tempo | Running - Fartlek 15 min uppvärmning, 5x 2min 60% och 1 min >80%, 10 min nedjogg | Running Lungt tempo | |||||
| 6 | Running Milen på 5:00 tempo | Running - Tempo 3 km uppvärmning, 5 km 4:30 tempo, 2 km normal tempo | Running - Longdistance 13-15 km | |||||
| 7 | Running normalt tempo | Running - Fartlek 15 min uppvärmning, 10x 2min 60% och 1 min >80%, 10 min nedjogg | Running - Longdistance 13-15 km | |||||
| 8 | Running normalt tempo | Running - Tempo 3 km uppvärmning, 6 km 4:30 tempo, 2 km normal tempo | Running - Longdistance 15-18 km | |||||
| 9 | Running normalt tempo | Running - Fartlek 15 min uppvärmning, 10x 2min 60% och 1 min >80%, 10 min nedjogg | Running - Longdistance 15-18 km | |||||
| 10 | Running normalt tempo | Running - Fartlek 15 min uppvärmning, 5x 2min 60% och 1 min >80%, 10 min nedjogg | Running Lugnt tempo med några få ryck på 150-200 m | Running Race day! | ||||
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
