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
