Maraton på individnivå - med hjälp av pulsen - Workout program

Detta program är skapat för att löpare på olika nivåer ska kunna kämpa sig till ett Maraton på bästa sätt. Detta sker främst med kroppskännedom, således pulsträning.
Lycka till!!
Mattias

Löpare i 0-km-form börjar i vecka 1
Löpare i 5-km-form börjar i vecka 10
Löpare i 10-km-form börjar i vecka 19
Löpare i halvmaratonform börjar vecka 28

(modifierat iForm program)

Number of weeks: 45
Start date: You decide.

wMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1
15 Running - Shor.
20 - 25 min
1 min löpning, 2 min promenad [Pulszon 60-80%]
13 Walk
30 min
Rask promenad
15 Running - Shor.
25 - 31 min
1 min löpning, 2 min promenad [Pulszon 60-80%]
75 - 86 min
0 km
2
15 Running - Shor.
20 - 25 min
1½ min löpning, 1½ min promenad [Pulszon 60-80%]
13 Walk
30 min
Rask promenad
15 Running - Shor.
25 - 31 min
1½ min löpning, 1½ min promenad [Pulszon 60-80%]
75 - 86 min
0 km
3
15 Running - Shor.
20 - 25 min
2 min löpning, 1 min promenad [Pulszon 60-80%]
13 Walk
30 min
Rask promenad
15 Running - Shor.
25 - 31 min
2 min löpning, 1 min promenad [Pulszon 60-80%]
75 - 86 min
0 km
4
15 Running - Shor.
20 - 25 min
2½ min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
20 - 25 min
2½ min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
25 - 31 min
2½ min löpning, 1 min promenad [Pulszon 60-80%]
65 - 81 min
0 km
5
15 Running - Shor.
20 - 25 min
3 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
20 - 25 min
3 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
25 - 31 min
3 min löpning, 1 min promenad [Pulszon 60-80%]
65 - 81 min
0 km
6
15 Running - Shor.
20 - 25 min
4 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
20 - 25 min
4 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
25 - 31 min
4 min löpning, 1 min promenad [Pulszon 60-80%]
65 - 81 min
0 km
7
15 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
25 - 31 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
65 - 81 min
0 km
8
15 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
25 - 31 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
75 - 93 min
0 km
9
15 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
Running
0 - 30 min
5 km
5 km löpning
50 - 92 min
5 km
10
15 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
25 - 31 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
75 - 93 min
0 km
11
15 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
80 - 99 min
0 km
12
17 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Inte.
35 - 43 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
85 - 105 min
0 km
13
17 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Inte.
40 - 49 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
90 - 111 min
0 km
14
17 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
95 - 117 min
0 km
15
17 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
80 - 99 min
0 km
16
17 Running - Shor.
25 - 31 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Inte.
50 - 61 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
105 - 129 min
0 km
17
17 Running - Shor.
25 - 31 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Inte.
55 - 67 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
110 - 135 min
0 km
18
17 Running - Shor.
25 - 31 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
Running
0 - 60 min
10 km
10 km löpning
55 - 128 min
10 km
19
17 Running - Shor.
20 - 25 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Inte.
50 - 61 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
100 - 123 min
0 km
20
17 Running - Shor.
25 - 31 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Inte.
60 - 73 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
115 - 141 min
0 km
21
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Long.
65 - 79 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
125 - 153 min
0 km
22
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Long.
70 - 85 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
130 - 159 min
0 km
23
17 Running - Shor.
25 - 31 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Inte.
50 - 61 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
105 - 129 min
0 km
24
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Inte.
35 - 43 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Long.
70 - 85 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
135 - 165 min
0 km
25
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Inte.
40 - 49 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Long.
75 - 91 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
145 - 177 min
0 km
26
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
15 Running - Long.
75 - 91 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
150 - 183 min
0 km
27
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min promenad [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
Running
0 - 60 min
10 km
10 km löpning
75 - 152 min
10 km
28
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
80 - 97 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
155 - 189 min
0 km
29
17 Running - Shor.
25 - 31 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
85 - 103 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
155 - 189 min
0 km
30
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
90 - 109 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
165 - 201 min
0 km
31
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
75 - 91 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
150 - 183 min
0 km
32
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
90 - 109 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
165 - 201 min
0 km
33
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
90 - 115 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
165 - 207 min
0 km
34
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
105 - 127 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
165 - 201 min
0 km
35
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
90 - 115 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
165 - 207 min
0 km
36
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
90 - 115 min
5 min löpning, 1 min promenad [Pulszon 60-80%]
165 - 207 min
0 km
37
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
120 - 145 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
195 - 237 min
0 km
38
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
90 - 115 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
165 - 207 min
0 km
39
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
90 - 115 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
165 - 207 min
0 km
40
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
Running
0 - 135 min
21 km
HALVMARATON 21097,5
60 - 209 min
21 km
41
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
90 - 115 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
165 - 207 min
0 km
42
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
150 - 180 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
225 - 272 min
0 km
43
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
90 - 115 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
150 - 189 min
0 km
44
17 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Inte.
45 - 55 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
15 Running - Long.
90 - 115 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
165 - 207 min
0 km
45
17 Running - Shor.
20 - 25 min
5 min löpning, 1 min jogging [Pulszon 75-95%]
15 Running - Shor.
30 - 37 min
5 min löpning, 1 min jogging [Pulszon 60-80%]
Running
0 - 270 min
42 km
MARATON - 42195 m
50 - 332 min
42 km