{"id":87904,"date":"2024-02-24T09:06:31","date_gmt":"2024-02-24T08:06:31","guid":{"rendered":"https:\/\/staging-blodomloppet.nkel.se\/?p=87904"},"modified":"2025-03-18T14:15:27","modified_gmt":"2025-03-18T13:15:27","slug":"forsta-10-km-traningsprogram-5-veckor","status":"publish","type":"post","link":"https:\/\/blodomloppet.se\/?p=87904","title":{"rendered":"F\u00f6rsta 10 \u2013 Redo f\u00f6r milen p\u00e5 5 veckor"},"content":{"rendered":"

Programmet str\u00e4cker sig \u00f6ver fem veckor. Varje vecka best\u00e5r av 2 l\u00f6ppass d\u00e4r du f\u00e5r m\u00f6jlighet att hitta en bra vana och rutin f\u00f6r din l\u00f6ptr\u00e4ning. Ett av passen \u00e4r en audio d\u00e4r du guidas genom passet i dina h\u00f6rlurar. Det andra passet beskrivs i text som du l\u00e4ser igenom innan du drar ut.<\/p>\n

Coach:<\/strong> Andreas Dahlkvist, Friskis&Svettis<\/p>\n\n\n\n\n\t\n\n\t\n\t
Vecka 1<\/th>\n<\/tr>\n<\/thead>\n
F\u00f6rsta passet<\/td> Korta intervaller 6x2 minuter<\/strong> (40 min)
\nEfter uppv\u00e4rmningen s\u00e5 best\u00e5r passet av 6 stycken 2 minuters joggintervaller med 2 minuters aktiv g\u00e5 vila mellan varje. Fokus p\u00e5 att hitta din intervall fart, jobbigt och anstr\u00e4ngande men med en stark k\u00e4nsla av att du orkar.
\n
\n
Andra passet<\/td>Distanspass<\/strong> (40 min)
\nV\u00e4rm upp genom att g\u00e5 5 min och jogga 5 min. Varva sedan 5 min g\u00e5ng med 5 min jogg totalt tre g\u00e5nger. Tips! Kolla hur l\u00e5ngt du joggar respektive 5 minutare. Hur l\u00e5ngt kommer du totalt? Jobba med att hitta ett joggtempo d\u00e4r du k\u00e4nner dig stark och orkar.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\t\n\n\t\n\t
Vecka 2<\/th>\n<\/tr>\n<\/thead>\n
F\u00f6rsta passet<\/td> L\u00e5nga Intervaller 5x3 minuter<\/strong> (43 min)
\nEfter en bra uppv\u00e4rmning kommer du att springa 3-minutersintervaller. Efter varje intervall har du en g\u00e5vila p\u00e5 3 minuter. Du kommer att g\u00f6ra fem stycken 3-minutersintervaller. H\u00e4r str\u00e4var du efter bra tryck i steget och en uth\u00e5llighet d\u00e4r du orkar h\u00e5lla ditt tempo.
\n
\n
Andra passet<\/td>Distanspass 7 km<\/strong>
\nI det h\u00e4r passet ska du f\u00f6rflytta dig 7 km. Du v\u00e4ljer hur du vill f\u00f6rdela str\u00e4ckan mellan att g\u00e5 och att jogga. M\u00e5let att du ska ha en k\u00e4nsla av att vilja tr\u00e4na l\u00f6pning igen n\u00e4r passet \u00e4r slut.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\t\n\n\t\n\t
Vecka 3<\/th>\n<\/tr>\n<\/thead>\n
F\u00f6rsta passet<\/td>L\u00e5nga intervaller 4x4 minuter<\/strong> (44 min)
\nEfter din uppv\u00e4rmning kommer du att f\u00e5 utmana dig i att h\u00e5lla ett h\u00f6gre tempo under 4 minuter. Du kommer att springa fyra stycken 4-minutare. Mellan varje intervall har du en g\u00e5vila p\u00e5 4 minuter.
\n
\n
Andra passet<\/td>Distans 60 min<\/strong> (60 min)
\nV\u00e4rm upp genom att g\u00e5 i 5 min och jogga 15 min. Varva sedan 5 min g\u00e5ng med 15 jogg tv\u00e5 g\u00e5nger. Du f\u00e5r jogga hur l\u00e5ngsamt du vill! Fokus \u00e4r att under joggen hitta ett tempo d\u00e4r du kan prata med andra och njuta av din tr\u00e4ningsstund.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\t\n\n\t\n\t
Vecka 4<\/th>\n<\/tr>\n<\/thead>\n
F\u00f6rsta passet<\/td>Intervall 1 km<\/strong>
\nTid: s\u00e5 l\u00e5ng tid som det tar dig att genomf\u00f6ra de fem intervallerna.
\n
\nH\u00e4r ska du springa 1 kilometer och sen k\u00f6ra en g\u00e5vila d\u00e4r du g\u00e5r lika l\u00e4nge som det tog dig att springa din kilometer. Du ska g\u00f6ra fem stycken 1-kilometare med g\u00e5vila mellan. Sj\u00e4lvklart f\u00e5r en bra uppv\u00e4rmning som start.
\n
\n
Andra passet<\/td>Distans: 9 km<\/strong>
\nI det h\u00e4r passet ska du f\u00f6rflytta dig 9 km. Du v\u00e4ljer hur du vill f\u00f6rdela str\u00e4ckan mellan att g\u00e5 och att jogga. M\u00e5let att du ska ha en k\u00e4nsla av att vilja tr\u00e4na l\u00f6pning igen n\u00e4r passet \u00e4r slut.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\t\n\n\t\n\t
Vecka 5<\/th>\n<\/tr>\n<\/thead>\n
F\u00f6rsta passet<\/td>Korsningen<\/strong> (37 min)
\nEfter uppv\u00e4rmningen kommer du jobba med 2-minuters intervaller. du springer iv\u00e4g \u00e5t ett h\u00e5ll under 2 minuter, vilar kort och f\u00f6rs\u00f6ker sen springa tillbaka till startplatsen p\u00e5 lite kortare tid \u00e4n 2 minuter. Hitta g\u00e4rna en korsning med fyra olika riktningar i springa i. Men sj\u00e4lvklart kan du anv\u00e4nda en rakstr\u00e4cka ocks\u00e5.
\n
\n
Andra passet<\/td>Distans\u00a075 min<\/strong> (75 min)
\nV\u00e4rm upp genom att g\u00e5 i 5 min och jogga 20 min. Varva sedan 5 min g\u00e5ng med 20 jogg tv\u00e5 g\u00e5nger. Fokus \u00e4r att du k\u00e4nner dig stark \u00f6ver tid. Klara varje 20 minutare med en k\u00e4nsla av att du har mer att ge. <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n","protected":false},"excerpt":{"rendered":"

Det h\u00e4r \u00e4r programmet f\u00f6r dig som vill klara milen. Kanske f\u00f6r f\u00f6rsta g\u00e5ngen eller s\u00e5 har du sprungit tidigare och vill komma ig\u00e5ng igen.<\/p>\n","protected":false},"author":30,"featured_media":90114,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-87904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traningsprogram"],"acf":[],"yoast_head":"\nRedo f\u00f6r milen p\u00e5 5 veckor - Blodomloppet 2026<\/title>\n<meta name=\"description\" content=\"Tr\u00e4ningsprogram f\u00f6r dig som vill klara milen. Varje vecka best\u00e5r av 2 l\u00f6ppass. 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