Vasaloppsprogram - Nybörjare
Oskar Svärd och Erik Wickströms träningsprogram för ett lyckat vasalopp - Från tidningen Vasalöparen
Number of weeks: 15
Start date: You decide when to start the program.
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| 1 | Rest | Running Naturlig intervall | Rest | Circuit training Alternativ Träning | Rest | Rest | Rollerski | |
| 2 | Rest | Weight training | Rest | Rollerski Intervall - 4x4min 2min vila | Rest | Rest | Rollerski Bara stakning | |
| 3 | Rest | Running Testtävling 5km | Rest | Circuit training Alternativ Träning | Rest | Rest | Rollerski | |
| 4 | Rest | Skiing Skidgångsintervaller - 6x3min | Rest | Rollerski Varav 20 min utan stavar | Rest | Rest | Rollerski Bara stakning | |
| 5 | Rest | Running Naturlig intervall | Rest | Circuit training Alternativ Träning | Rest | Rest | Rollerski Varav 20 min utan stavar | |
| 6 | Rest | Weight training | Rest | Running Testtävling 5km | Rest | Rest | Skiing 1:a skidpasset - Lugn skidåkning | |
| 7 | Rest | Skiing Extra fokus på teknik! | Rest | Weight training | Rest | Rest | Skiing lugn skidåkning - Utan stavar i 20 min | |
| 8 | Rest | Skiing Naturlig intervall | Circuit training Alternativ Träning | Rest | Skiing Helgläger | Skiing Helgläger | Skiing Helgläger | |
| 9 | Rest | Skiing lugnt tempo | Rest | Weight training | Rest | Rest | Skiing Testtävling 10km | |
| 10 | Rest | Circuit training Alternativ Träning | Rest | Skiing Stakträning - Flack underlag -- 8x2min 1 min vila | Rest | Rest | Skiing Varav 20 min utan stavar | |
| 11 | Rest | Skiing Intervall - 5x3min 1 min vila | Rest | Weight training | Rest | Rest | Skiing Seedinglopp | |
| 12 | Rest | Skiing lugnt tempo | Rest | Circuit training Alternativ Träning | Rest | Rest | Skiing Fokus på stakning | |
| 13 | Rest | Skiing Intervall - 4x4min 2 min vila | Rest | Weight training | Rest | Rest | Skiing Längdskidor i beräknad vasaloppsfart | |
| 14 | Rest | Skiing lugnt tempo | Rest | Circuit training Alternativ Träning | Rest | Rest | Skiing Fokus på stakning | |
| 15 | Rest | Skiing Naturlig intervall | Weight training | Rest | Rest | Skiing Lätt lätt åkning | Skiing Vasaloppet!!! | |
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
