Lidingöloppet 2:48 (15v)
Träningsprogram för att komma i form till lidingöloppet.
Number of weeks: 15
Start date: You decide when to start the program.
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| 1 | Running - Easy distance 10 km 50 - 60 min 10km lätt @ 5:30-5:45 | Running - Tempo 5 km 60 min 15min uppvärming 5km @ 4:50/km 15min nerjoggning. | Running - Longdistance 16 km 90 - 100 min Långpass 16km @ 5:40/km | 31 km 200 - 220 min | ||||
| 2 | Running - Easy distance 10 km 60 min 10km lätt distans @ 5:40 | Running - Long intervall 10 km 60 min 20min uppvärmning + 2X1600m @4:36/km 800m joggvila + 20min nerjoggning | Running - Longdistance 19 km 110 - 120 min Långpass 19km @ 5:46/km | 39 km 230 - 240 min | ||||
| 3 | Running - Easy distance 10 km 60 min 10km lugnt @ 5:40/km | Running - Intervalls 10 km 60 min 15min uppvärmning, 4x4min intervaller @ 4:30 15min nerjoggning | Running - Longdistance 22 km 120 - 130 min Långpass 22km @ 5:45/km | 42 km 240 - 250 min | ||||
| 4 | Running - Easy distance 6 km 30 - 40 min 6km återhämtningspass @ 5:45/km | Running - Hills 10 km 50 - 60 min 15min uppvärmning 10x200m backe i tröskelfart, 15min nerjoggning | Running - Longdistance 26 km 150 - 160 min Långpass @ 5:45/km | 42 km 230 - 260 min | ||||
| 5 | Running - Easy distance 11 km 65 min Lätt distans @ 5:40/km | Running - Easy distance 11 km 60 - 65 min Lätt Distans @ 5:40/km | Running - Easy distance 11 km 60 - 65 min Lätt distans @ 5:40/km | 33 km 185 - 195 min | ||||
| 6 | Running - Easy distance 4 km 20 min Lätt distans @ 5:40/km | Running - Intervalls 11 km 60 min 15min uppvärmingn 3x1600m intervaller @4:33/km 800m joggvila + 15 min nerjoggning. | Running - Longdistance 29 km 180 min 29km @ 5:40/km | 44 km 260 min | ||||
| 7 | Running - Easy distance 6 - 10 km 45 - 60 min 5-10km beroende på form @ 5:40 | Running - Tempo 11 km 60 min 15min uppvärmning 8km @ 4:50/km 15 nerjoggning | Running - Longdistance 32 km 180 - 200 min Långpass 32km @ 5:40/km | 49 - 53km 285 - 320 min | ||||
| 8 | Running - Easy distance 11 km 60 min Lätt distans @ 5:40/km | Running - Tempo 11 km 60 min 15min uppvärmning + 8km @4:50/km + Nerjoggning | Running - Longdistance 26 km 160 min Långpass @ 5:40/km | 48 km 280 min | ||||
| 9 | Running - Easy distance 13 km 70 min Lätt pass @ 5:35/km | Running - Easy distance 13 km 75 min Lätt pass @ 5:35 | Running - Easy distance 13 km 75 min Lätt Pass @ 5:35/km | 39 km 220 min | ||||
| 10 | Running - Easy distance 10 km 60 min Lätt pass @ 5:35/km | Running - Intervalls 13 km 78 min 15min uppvärmning 4x1600m @4:30/km 800m joggvila mellan intervallerna + 15min nerjoggning. | Running - Longdistance 32 km 180 min Långpass @ 5:35 | 55 km 318 min | ||||
| 11 | Running - Easy distance 14 km 80 min Lätt @ 5:35/km | Running - Tempo 13 km 78 min 15min uppvärmning + 8km @ 4:30/km + 15min nerjoggning | Running - Longdistance 26 km 150 min Långpass @ 5:35/km | 53 km 308 min | ||||
| 12 | Running - Easy distance 13 km 78 min Lugnt pass @ 5:35/km | Running - Tempo 11 km 60 min 15 min uppvärmning + 5km @ 4:45/km + 15 min nerjoggning | Running - Longdistance 32 km 180 min Långpass 32km @ 5:35/km | 56 km 318 min | ||||
| 13 | Running - Easy distance 11 km 60 min Lätt Pass @ 5:30 | Running - Intervalls 13 km 78 min 15 min uppvärmning + 4 x 1600m @ 4:27/km 800m joggvila + 15 min nerjoggning. | Running - Longdistance 19 km 120 min Långpass 19km @ 5:30/km | 43 km 258 min | ||||
| 14 | Running - Easy distance 8 km 48 min Lätt Pass 8km @ 5:36/km | Running - Tempo 8 km 48 min 15min uppvärmning + 5km @ 4:42/km + nerjoggning | Running - Longdistance 13 km 78 min Långpass @ 5:30/km | 29 km 174 min | ||||
| 15 | Running - Easy distance 5 km 30 min Lätt Pass @ 5:40 | Running - Tempo 8 km 48 min 15min uppvärmning + 5km @ 4:50/km + nerjoggning | Running - Easy distance 5 km 30 min Lätt pass @ 5:48/km | 18 km 108 min | ||||
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
