Idag började jag springa igen för första gången på länge. Idag sprang jag 8 km, imorgon ska jag kapa milen – helst utomhus. Måste köpa en pulsklocka! Jag har fått ett schema av Rubin från Runners Sweden, springer lite längre än han skrivit. Haka på ni med!

Men nu behöver jag svingrymma träningslistor! Help me! Posta er bästa Spotify träningslista i kommentarerna.

Week 12 – BUILD UP

Pass 1: 5mins walking fast on the treadmil – then 20mins running @ a comfortable pace – 5mins walking to finish

Pass 2: 8mins jog warm up – then 10 x 30s running a little faster (not max), 90s walking rest between – 8mins jog warm down

Pass 3: 60mins total aerobic exercise, which includes 30-40% running, and the rest fast walking

Week 13 – BUILD UP

Pass 1: 5mins walking fast on the treadmil – then 30mins running @ a comfortable pace – 5mins walking to finish

Pass 2: 10mins jog warm up – then 10 x 60s running a little faster (not max), 90s walking rest between – 5mins jog/walk warm down

Pass 3: 60mins total aerobic exercise, which includes 35-45% running, and the rest fast walking

Week 14 – BUILD UP

Pass 1: 5mins walking fast on the treadmil – then 35mins running @ a comfortable pace

Pass 2: 10mins jog warm up – then 8 x 90s running a little faster (not max), 90s walking rest between – 5mins jog/walk warm down

Pass 3: 60mins total aerobic exercise, which includes 40-50% running, and the rest fast walking

Week 15 – EASY WEEK

Pass 1: 40mins running @ a comfortable pace

Pass 2: 60mins total aerobic exercise, which includes 40-50% running, and the rest fast walking