Träna inför KolmårdsTrailen

Här är tre olika träningsprogram för dig som vill träna inför Kolmårdstrailen och andra löplopp. Schemat sträcker sig över fyra veckor.

Träningsschema 6 km

Vecka 1

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This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

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30 min

Lugn jogg


Distans/Snabbdistans

2x (60,45,30s) 


Hög fart.
Vila hälften av intervallen.
3 min vila mellan blocken

Fartpass

45 min

Lugnt 


Långpass

Lugn distans/Alternativ träning

30-45 min
Styrka

Bonus

Vecka 2

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This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

30 min

Lugn jogg


Distans/Snabbdistans

Intervall


4-6 x 2 min

Fartpass

50 min

Lugnt 

Långpass

Lugn distans/Alternativ träning

30-45 min
Styrka

Bonus

Vecka 3

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This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

45 min
Lugn jogg

Distans/Snabbdistans

Backe 
3 x 45s

3 x 60s


(joggvila ner för backen)

Fartpass

60 min 

Lugnt 

Långpass

Lugn distans/Alternativ träning

30-45 min
Styrka

Bonus

Vecka 4

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This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

45 min 

5 farthöjningar 

i ca 1 min

Distans/Snabbdistans

Intervall


3 x 2 min

3 x 1 min

3 x 30 s

Fartpass

75 min

Lugnt 

Långpass

Lugn distans/Alternativ träning

30 - 45 min
Styrka

Bonus

Träningsschema 10 km

Vecka 1

Learn more

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

30 min

Lugn jogg

Distans/Snabbdistans

2x

(75,60,45,30s) 


Hög fart.
Vila h
älften av intervallen.
3 min vila mellan blocken


Fartpass

60 min

Lugnt 

Långpass

Lugn distans/Alternativ träning

30-60 min
Styrka

Bonus

Vecka 2

Learn more

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

30 min 

Lugn jogg

Distans/Snabbdistans

Intervall


6-8 x 2 min

Fartpass

75 min

Lugnt 

Långpass

Lugn distans/Alternativ träning

30-60 min
Styrka

Bonus

Vecka 3

Learn more

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

45 min

Lugn jogg

Distans/Snabbdistans

Backe 
3 x 45s

3 x 60s


(joggvila ner för backen)

Fartpass

75 min 

Lugnt 

Långpass

Lugn distans/Alternativ träning

30-60 min
Styrka

Bonus

Vecka 4

Learn more

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

45 min 
inkl.
2 x 6 min i lite
högre fart

Distans/Snabbdistans

Intervall


3 x 3 min

3 x 2 min

2 x 1 min

Fartpass

60 min

Lugnt 

Långpass

Lugn distans/Alternativ träning

30-60 min
Styrka

Bonus

Learn more

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

30 min

Lugn jogg

Distans/Snabbdistans

3x

(75,60,45,30s) 


Hög fart.
Vila hä
lften av intervallen.
3 min vila mellan blocken


Fartpass

60 min

Lugnt 

Långpass

Lugn distans/Alternativ träning
30-90 min

Styrka

Bonus

Vecka 2

Learn more

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

30 min 

Lugn jogg

Distans/Snabbdistans

Intervall


6-8 x 2 min

Fartpass

75 min

Lugnt 

Långpass

Lugn distans/Alternativ träning

30-90 min
Styrka

Bonus

Vecka 3

Learn more

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

45 min

Lugn jogg

Distans/Snabbdistans

Backe 
3 x 45s

3 x 60s


(joggvila ner för backen)

Fartpass

90 min 

Lugnt 

Långpass

Lugn distans/Alternativ träning

30-90 min
Styrka

Bonus

Vecka 4

Learn more

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

This is a paragraph. Writing in paragraphs lets visitors find what they are looking for quickly and easily.

Learn more

45 min 
inkl.
2 x 6 min i lite högre fa
rt

Distans/Snabbdistans

Intervall


3 x 3 min

3 x 2 min

2 x 1 min

Fartpass

60 min

Lugnt 

Långpass

Lugn distans/Alternativ träning

30-90 min
Styrka

Bonus

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