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
You’re so awesome! I don’t believe I have read a single thing like that before. So great to find someone with some original thoughts on this topic. Really.. thank you for starting this up. This website is something that is needed on the internet, someone with a little originality!
This is really interesting, You’re a very skilled blogger. I’ve joined your feed and look forward to seeking more of your magnificent post. Also, I’ve shared your site in my social networks!
This was beautiful Admin. Thank you for your reflections.
I really like reading through a post that can make men and women think. Also, thank you for allowing me to comment!
I truly appreciate your technique of writing a blog. I added it to my bookmark site list and will
I like the efforts you have put in this, regards for all the great content.
Nice post. I learn something totally new and challenging on websites
very informative articles or reviews at this time.
I really like reading through a post that can make men and women think. Also, thank you for allowing me to comment!
I very delighted to find this internet site on bing, just what I was searching for as well saved to fav
Very well presented. Every quote was awesome and thanks for sharing the content. Keep sharing and keep motivating others.
Pretty! This has been a really wonderful post. Many thanks for providing these details.
This was beautiful Admin. Thank you for your reflections.
I like the efforts you have put in this, regards for all the great content.
Very well presented. Every quote was awesome and thanks for sharing the content. Keep sharing and keep motivating others.
I just like the helpful information you provide in your articles
Hi there to all, for the reason that I am genuinely keen of reading this website’s post to be updated on a regular basis. It carries pleasant stuff.
Pretty! This has been a really wonderful post. Many thanks for providing these details.
There is definately a lot to find out about this subject. I like all the points you made
I am truly thankful to the owner of this web site who has shared this fantastic piece of writing at at this place.
I truly appreciate your technique of writing a blog. I added it to my bookmark site list and will
There is definately a lot to find out about this subject. I like all the points you made
I like the efforts you have put in this, regards for all the great content.
I’m often to blogging and i really appreciate your content. The article has actually peaks my interest. I’m going to bookmark your web site and maintain checking for brand spanking new information.
This was beautiful Admin. Thank you for your reflections.
Nice post. I learn something totally new and challenging on websites
Great information shared.. really enjoyed reading this post thank you author for sharing this post .. appreciated
You’re so awesome! I don’t believe I have read a single thing like that before. So great to find someone with some original thoughts on this topic. Really.. thank you for starting this up. This website is something that is needed on the internet, someone with a little originality!
I appreciate you sharing this blog post. Thanks Again. Cool.
I do not even understand how I ended up here, but I assumed this publish used to be great
I’m often to blogging and i really appreciate your content. The article has actually peaks my interest. I’m going to bookmark your web site and maintain checking for brand spanking new information.
naturally like your web site however you need to take a look at the spelling on several of your posts. A number of them are rife with spelling problems and I find it very bothersome to tell the truth on the other hand I will surely come again again.
This is my first time pay a quick visit at here and i am really happy to read everthing at one place
Pretty! This has been a really wonderful post. Many thanks for providing these details.
I just like the helpful information you provide in your articles
I do not even understand how I ended up here, but I assumed this publish used to be great
Pretty! This has been a really wonderful post. Many thanks for providing these details.
I just like the helpful information you provide in your articles
I very delighted to find this internet site on bing, just what I was searching for as well saved to fav
I am truly thankful to the owner of this web site who has shared this fantastic piece of writing at at this place.
I really like reading through a post that can make men and women think. Also, thank you for allowing me to comment!
Great information shared.. really enjoyed reading this post thank you author for sharing this post .. appreciated
I am truly thankful to the owner of this web site who has shared this fantastic piece of writing at at this place.
Awesome! Its genuinely remarkable post, I have got much clear idea regarding from this post
I very delighted to find this internet site on bing, just what I was searching for as well saved to fav
I like the efforts you have put in this, regards for all the great content.
Great information shared.. really enjoyed reading this post thank you author for sharing this post .. appreciated
Nice post. I learn something totally new and challenging on websites
For the reason that the admin of this site is working, no uncertainty very quickly it will be renowned, due to its quality contents.
Pretty! This has been a really wonderful post. Many thanks for providing these details.
Hi there to all, for the reason that I am genuinely keen of reading this website’s post to be updated on a regular basis. It carries pleasant stuff.
The ninja sword’s design and balance make it a weapon of elegant efficiency. Its curved shape allows for controlled slicing motions, maximizing cutting power while minimizing resistance. The katana’s long grip accommodates the use of both hands, providing stability and precision during combat. Its careful balance and weight distribution enable swift strikes, evasive maneuvers, and the ability to swiftly transition between offense and defense.
There is definately a lot to find out about this subject. I like all the points you made
I really like reading through a post that can make men and women think. Also, thank you for allowing me to comment!
There is some nice and utilitarian information on this site. live horse racing stream
Thank you for great content. I look forward to the continuation. pitit manman mari tv live
Thank you for great article. I look forward to the continuation.
Veryy rapidly this web site will be famoous among all blog users, due to it’s pleasant articles. https://izmirmerkitevdenevenakliyat.com/
Some really excellent info, I look forward to the continuation. https://freehorseracingtv.com/
Just added this blog to my favorites. I enjoy reading your blogs and hope you keep them coming!
Det här är listan jag knåpat ihop till mina löpturer. Alla låtar har ganska högt tempo så man håller orken uppe ;) Kram!
Nu lyssnar ju jag mest på House men….
Grymt jobbat :) Fortsätt kämpa!
PEPP!!!!!
har alltid min när jag springer// hoppar hopprep can’t without it,,
SVETTAS DÅ!
Riktig flåslista! :)
Radioplay appen, sen run nation kanalen!!!! Bästbästbäst!
nara sjukt grymma for lopning ar definitivt
In My Mind (Axwell Radio Edit)
Here We Go – Hard Rock Sofa
Call Me a Spaceman (radio edit) – Hardwell
Language – Porter Robinson
Va duktig du är, det är så härligt när man kommer över milen :) Kämpa på
http://open.spotify.com/user/johanssonfidde88/playlist/66ZhwITNV0RycbU4tYJy8w GRYM!
om man börjar från noll när det gäller löpning, hur ska man börja bygga upp de då ? har du något tips ?
Nu är jag inte Petra men jag har använt mig av det här: http://alltommaloueftertio.blogg.tv4.se/2012/02/14/spring-med-malou-har-ar-malous-lopschema-utarbetat-av-lopproffset-malin-ewerlof/
Mitt tips är nog att följa schemat och inte ”hoppa över lite” för då finns det risk att skada sig.. Lycka till!
Bättre får man leta länge efter :)
Mycket bra lista!