16 veckor före stockholm maraton/silvåkra maraton
Ett alternativ till Szalkais 3,5 program. Börjar från vecka 6.
Number of weeks: 16
Start date: You decide when to start the program.
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| 1 | Running - Intervalls 10.4 km 45 min 11 min/2 km uppv + 11 min/2 km nedv. 8x400m intervaller. Varje intervall ska ta 106 sek. Jogga 400 m mellan varje intervall. | Running - Easy distance 8 km 42 min | Running 9.5 km 50 min | Running - Longdistance 20 km 110 min | 47.9 km 247 min | |||
| 2 | Running - Intervalls 10.4 km 50 min 11 min/2 km uppv + 11 min/2 km nedv. 4x1200m intervaller. Varje intervall ska gå på 5:30. Jogga 400 m mellan varje intervall. | Running - Easy distance 8 km 42 min | Running - Tempo 8 km 40 min Öka långsamt upp till 5 min/km håll denna hastighet till sista kilometern. | Running - Longdistance 20 km 110 min | 46.4 km 242 min | |||
| 3 | Running - Intervalls 11.2 km 48 min 11 min/2 km uppv + 11 min/2 km nedv. 6x800m intervaller. Varje intervall ska gå på 3:36. Jogga 400 m mellan varje intervall. | Running - Easy distance 9.5 km 50 min | Running - Tempo 11 km 55 min | Running - Longdistance 21 km 115 min | 52.7 km 268 min | |||
| 4 | Running - Intervalls 9.6 km 48 min 11 min/2 km uppv + 11 min/2 km nedv. 3x1600m intervaller. Varje intervall ska gå på 7:28. Jogga 400 m mellan varje intervall. | Running - Tempo 6 km 29 min Lite snabbare än 5 min/km | Running - Slow 8 km 44 min | Running 15 km 83 min | 38.6 km 204 min | |||
| 5 | Running - Intervalls 8 km 52 min 11 min/2 km uppv + 11 min/2 km nedv. 10x400m intervaller. Varje intervall ska ta 106 sek. Jogga 400 m mellan varje intervall. | Running - Easy distance 9.5 km 50 min | Running - Tempo 8 km 40 min | Running - Longdistance 23 km 127 min | 48.5 km 269 min | |||
| 6 | Running - Intervalls 11.6 km 55 min 11 min/2 km uppv + 11 min/2 km nedv. 5x1200m intervaller. Varje intervall ska gå på 5:30. Jogga 400 m mellan varje intervall. | Running - Easy distance 11 km 57 min | Running - Tempo 8 km 40 min | Running - Longdistance 25 km 137 min | 55.6 km 289 min | |||
| 7 | Running - Intervalls 12 km 60 min 11 min/2 km uppv + 11 min/2 km nedv. 7x800m intervaller. Varje intervall ska gå på 3:36. Jogga 400 m mellan varje intervall. | Running - Easy distance 11 km 57 min | Running - Tempo 13 km 65 min | Running - Longdistance 27 km 148 min | 63 km 330 min | |||
| 8 | Running - Intervalls 11.6 km 56 min 11 min/2 km uppv + 11 min/2 km nedv. 4x1600m intervaller. Varje intervall ska gå på 7:28. Jogga 400 m mellan varje intervall. | Running - Tempo 15 km 82 min | Running - Longdistance 21 km 115 min | 47.6 km 253 min | ||||
| 9 | Running - Intervalls 13.2 km 65 min 11 min/2 km uppv + 11 min/2 km nedv. 12x400m intervaller. Varje intervall ska ta 106 sek. Jogga 400 m mellan varje intervall. | Running - Easy distance 8 km 42 min | Running - Tempo 6 km 30 min | Running - Longdistance 27 km 148 min | 54.2 km 285 min | |||
| 10 | Running - Intervalls 12.5 km 63 min 11 min/2 km uppv + 11 min/2 km nedv. 8x800m intervaller. Varje intervall ska gå på 3:36. Jogga 400 m mellan varje intervall. | Running - Easy distance 8 km 42 min | Running - Tempo 8 km 40 min | Running - Longdistance 29 km 160 min | 57.5 km 305 min | |||
| 11 | Running - Intervalls 13.6 km 65 min 11 min/2 km uppv + 11 min/2 km nedv. 5x1600m intervaller. Varje intervall ska gå på 7:28. Jogga 400 m mellan varje intervall. | Running - Easy distance 11 km 57 min | Running - Tempo 13 km 65 min | Running - Longdistance 32 km 176 min | 69.6 km 363 min | |||
| 12 | Running - Intervalls 13.2 km 65 min 11 min/2 km uppv + 11 min/2 km nedv. 12x400m intervaller. Varje intervall ska ta 106 sek. Jogga 400 m mellan varje intervall. | Running - Tempo 8 km 40 min | Running - Longdistance 25 km 138 min | 46.2 km 243 min | ||||
| 13 | Running - Intervalls 13.2 km 62 min 11 min/2 km uppv + 11 min/2 km nedv. 6x1200m intervaller. Varje intervall ska gå på 5:30. Jogga 400 m mellan varje intervall. | Running - Tempo 8 km 40 min | Running 8 km 42 min | Running - Longdistance 33 km 180 min | 62.2 km 324 min | |||
| 14 | Running - Intervalls 12 km 60 min 11 min/2 km uppv + 11 min/2 km nedv. 7x800m intervaller. Varje intervall ska gå på 3:36. Jogga 400 m mellan varje intervall. | Running - Easy distance 12 km 66 min | Running - Tempo 6 km 30 min | Running - Longdistance 25 km 138 min | 55 km 294 min | |||
| 15 | Running - Intervalls 9.6 km 48 min 11 min/2 km uppv + 11 min/2 km nedv. 3x1600m intervaller. Varje intervall ska gå på 7:28. Jogga 400 m mellan varje intervall. | Running - Tempo 13 km 65 min | Running - Slow 8 km 44 min | Running 15 km 83 min | 45.6 km 240 min | |||
| 16 | Running - Slow 6 km 33 min | Running - Slow 4 km 22 min | Running 42.195 km 210 min Maraton | 52.195 km 265 min | ||||
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
