Lidingöloppet 2:48 (15v) - Workout program

Träningsprogram för att komma i form till lidingöloppet.

Number of weeks: 15
Start date: You decide.

wMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1
Running - Easy.
50 - 60 min
10 km
10km lätt @ 5:30-5:45
Running - Tempo
60 min
5 km
15min uppvärming 5km @ 4:50/km 15min nerjoggning.
Running - Long.
90 - 100 min
16 km
Långpass 16km @ 5:40/km
200 - 220 min
31 km
2
Running - Easy.
60 min
10 km
10km lätt distans @ 5:40
Running - Long.
60 min
10 km
20min uppvärmning + 2X1600m @4:36/km 800m joggvila + 20min nerjoggning
Running - Long.
110 - 120 min
19 km
Långpass 19km @ 5:46/km
230 - 240 min
39 km
3
Running - Easy.
60 min
10 km
10km lugnt @ 5:40/km
Running - Inte.
60 min
10 km
15min uppvärmning, 4x4min intervaller @ 4:30 15min nerjoggning
Running - Long.
120 - 130 min
22 km
Långpass 22km @ 5:45/km
240 - 250 min
42 km
4
Running - Easy.
30 - 40 min
6 km
6km återhämtningspass @ 5:45/km
Running - Hills
50 - 60 min
10 km
15min uppvärmning 10x200m backe i tröskelfart, 15min nerjoggning
Running - Long.
150 - 160 min
26 km
Långpass @ 5:45/km
230 - 260 min
42 km
5
Running - Easy.
65 min
11 km
Lätt distans @ 5:40/km
Running - Easy.
60 - 65 min
11 km
Lätt Distans @ 5:40/km
Running - Easy.
60 - 65 min
11 km
Lätt distans @ 5:40/km
185 - 195 min
33 km
6
Running - Easy.
20 min
4 km
Lätt distans @ 5:40/km
Running - Inte.
60 min
11 km
15min uppvärmingn 3x1600m intervaller @4:33/km
800m joggvila + 15 min nerjoggning.
Running - Long.
180 min
29 km
29km @ 5:40/km
260 min
44 km
7
Running - Easy.
45 - 60 min
6 - 10 km
5-10km beroende på form @ 5:40
Running - Tempo
60 min
11 km
15min uppvärmning 8km @ 4:50/km 15 nerjoggning
Running - Long.
180 - 200 min
32 km
Långpass 32km @ 5:40/km
285 - 320 min
49 - 53 km
8
Running - Easy.
60 min
11 km
Lätt distans @ 5:40/km
Running - Tempo
60 min
11 km
15min uppvärmning + 8km @4:50/km + Nerjoggning
Running - Long.
160 min
26 km
Långpass @ 5:40/km
280 min
48 km
9
Running - Easy.
70 min
13 km
Lätt pass @ 5:35/km
Running - Easy.
75 min
13 km
Lätt pass @ 5:35
Running - Easy.
75 min
13 km
Lätt Pass @ 5:35/km
220 min
39 km
10
Running - Easy.
60 min
10 km
Lätt pass @ 5:35/km
Running - Inte.
78 min
13 km
15min uppvärmning 4x1600m @4:30/km 800m joggvila mellan intervallerna + 15min nerjoggning.
Running - Long.
180 min
32 km
Långpass @ 5:35
318 min
55 km
11
Running - Easy.
80 min
14 km
Lätt @ 5:35/km
Running - Tempo
78 min
13 km
15min uppvärmning + 8km @ 4:30/km + 15min nerjoggning
Running - Long.
150 min
26 km
Långpass @ 5:35/km
308 min
53 km
12
Running - Easy.
78 min
13 km
Lugnt pass @ 5:35/km
Running - Tempo
60 min
11 km
15 min uppvärmning + 5km @ 4:45/km + 15 min nerjoggning
Running - Long.
180 min
32 km
Långpass 32km @ 5:35/km
318 min
56 km
13
Running - Easy.
60 min
11 km
Lätt Pass @ 5:30
Running - Inte.
78 min
13 km
15 min uppvärmning + 4 x 1600m @ 4:27/km 800m joggvila + 15 min nerjoggning.
Running - Long.
120 min
19 km
Långpass 19km @ 5:30/km
258 min
43 km
14
Running - Easy.
48 min
8 km
Lätt Pass 8km @ 5:36/km
Running - Tempo
48 min
8 km
15min uppvärmning + 5km @ 4:42/km + nerjoggning
Running - Long.
78 min
13 km
Långpass @ 5:30/km
174 min
29 km
15
Running - Easy.
30 min
5 km
Lätt Pass @ 5:40
Running - Tempo
48 min
8 km
15min uppvärmning + 5km @ 4:50/km + nerjoggning
Running - Easy.
30 min
5 km
Lätt pass @ 5:48/km
108 min
18 km