Löpning - din bästa vän för att få hjärnan att fungera optimalt
- Om du inte löst problemet efter en löptur så kommer du antagligen inte lösa det utan hjälp
- Älska processen av löpning
- Hur man tränar på ett bra sätt (Grundträning, högre puls och specialisering) - Reffar till Nils van der poel
GPT4 tillsammans med ett Nils schema
Weeks 1-8: Base Building
- Mon-Fri: 30-45 minutes easy running, increasing to 60-75 minutes.
- Saturday: Long run, start at 60 minutes, add 10 minutes each week up to 2 hours.
- Sunday: Rest or light cross-training.
Weeks 9-16: Intensity and Threshold
- Monday: Recovery run, 45-60 minutes easy.
- Tuesday: Intervals (5x5 minutes at threshold with 2 minutes rest).
- Wednesday: Medium-long run, 75-90 minutes.
- Thursday: Tempo run, 20-40 minutes at a slightly uncomfortable pace.
- Friday: Rest or easy run.
- Saturday: Long run, 2-2.5 hours, increase intensity.
- Sunday: Rest.
Weeks 17-20: Specific Endurance and Tapering
- Monday: Recovery run, 45 minutes.
- Tuesday: Intervals or hill repeats, reduce volume.
- Wednesday: Medium run, 60 minutes, moderate pace.
- Thursday: Tempo run, 15-30 minutes.
- Friday: Rest.
- Saturday: Peak long run (up to 3 hours) on week 17, then decrease duration.
- Sunday: Rest, then taper in weeks 18-20.
Week of the Marathon
- Mon-Wed: Short, easy runs (30 minutes) or rest.
- Thursday: Very light jog or rest.
- Friday: Rest.
- Saturday: Light jog, 15-20 minutes, with strides.
- Sunday: Race day.
