Aktuellt träningsprogram


CRS Träningsprogram vecka 25-34 2018

Vecka 25

Tis 19 jun: Team-spirit! 15mins warm up –then half of the group run hills and the other half flat and then change – 15 warm down

Lör 23 jun: 90mins long run (over cross country terrain), nice and easy pace (Midsommar, SELF)

Vecka 26

Tis 26 jun: 15mins warm up – then 3-5 x Hagatippen hill, rest is running back down – 15mins warm down

Lör 30 jun: 105mins long run (start Lidingövallen)

Vecka 27

Tis 3 jul: Warm up 15min jog – 3 sets (2 x 4min @ a little faster than 10km race pace, rest 60s between reps, then 2 x2min @ 5km race pace), rest 45s, 15min jog warm down

Lör 7 jul: 120mins long run (start Lidingövallen)

Vecka 28

Tis 10 jul: Warm up: 15min jog – then 10 x 45s hills followed by 8 x 45s on flat surface with 60s rest – Cool down: 15 min jog

Lör 14 jul: 105mins long run (start Lidingövallen)

Vecka 29

Tis 17 jul: 15mins warm up – then 6 x 4 min 10km race pace , 90s rest between sets. – 15mins warm down

Lör 21 jul: 120mins long run (Start Lidingövallen)

Vecka 30

Tis 24 jul: Warm up: 15min jog – then 2 sets of: (1 km @ 10km race pace, 2 x Hagatippen, finally 1km @ slightly faster than 10km race pace), 120s rest between sets – then 15min jog warm down

Lör 28 jul: 120mins long run (start Lidingövallen)

Vecka 31

Tis 31 jul: 15min jog warm up – then 3 x 3min, 4 x 2min, 5x 1min 5km race pace , 60s rest in between intervals – then 15min jog warm down

Lör 4 aug: 105 mins long run (Lidingövallen)

Vecka 32

Tis 7 aug: Warm up: 15min jog – then 2 sets of: (1 km @ 10km race pace, 2 x Hagatippen, finally 1km @ slightly faster than 10km race pace), 120s rest between sets – then 15min jog warm down

Lör 11 aug: 135mins long run (start Lidingövallen)

Vecka 33

Tis 14 aug: 15min jog warm up – then 4set of (90-60-30-15 sek with same jogrest) between intervals – then 15min jog warm down

Lör 18 aug: 120 mins long run (Start Lidingövallen)

Vecka 34

Tis 21 aug: Warm up: 15min jog – then 4-5 x 2km hilly cross country course in Hagaparken, 90s rest between – 20min jog warm down

Lör 25 aug: End of summer party I Hellasgården