Idag började jag springa igen för första gÃ¥ngen pÃ¥ länge. Idag sprang jag 8 km, imorgon ska jag kapa milen – helst utomhus. MÃ¥ste köpa en pulsklocka! Jag har fÃ¥tt ett schema av Rubin frÃ¥n Runners Sweden, springer lite längre än han skrivit. Haka pÃ¥ 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