Varje tisdag och torsdag har vi gemensamma tr\u00e4narledda intervaller inom klubben. Varmt v\u00e4lkommen f\u00f6rbi att prova p\u00e5 n\u00e5got av dessa pass.<\/p>\n\n\n\n
Tr\u00e4ning torsdag 26\/8-21 Johan<\/strong><\/p>\n\n\n\n Samling Heleneholms idrottsplats 18.00 alternativt uppv\u00e4rmd 18.15<\/strong> <\/p>\n","protected":false},"excerpt":{"rendered":" Varje tisdag och torsdag har vi gemensamma tr\u00e4narledda intervaller inom klubben. Varmt v\u00e4lkommen f\u00f6rbi att prova p\u00e5 n\u00e5got av dessa pass. Tr\u00e4ning torsdag 26\/8-21 Johan Samling Heleneholms idrottsplats 18.00 alternativt uppv\u00e4rmd 18.15 Uppv\u00e4rmning 15 minL\u00f6pskolningStegringslopp 4-6 st 80-100 m Medeldistansalternativ2 x (3×400 2 min vila5 x 200 90 sek vila) seriepaus 5 minuter400 m 1500-3000 […] L\u00e4s mer<\/i><\/a><\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[89],"tags":[90,22,36],"class_list":["post-3792","post","type-post","status-publish","format-standard","hentry","category-torsdagsintervaller","tag-intervaller","tag-lopning","tag-malmo"],"_links":{"self":[{"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/posts\/3792","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/comments?post=3792"}],"version-history":[{"count":1,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/posts\/3792\/revisions"}],"predecessor-version":[{"id":3795,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/posts\/3792\/revisions\/3795"}],"wp:attachment":[{"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/media?parent=3792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/categories?post=3792"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/heleneholmsif.se\/langlopning\/wp-json\/wp\/v2\/tags?post=3792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Uppv\u00e4rmning 15 min<\/strong>
L\u00f6pskolning<\/strong>
Stegringslopp 4-6 st 80-100 m<\/strong>
Medeldistansalternativ<\/strong>
2 x (3×400 2 min vila
5 x 200 90 sek vila) seriepaus 5 minuter
400 m 1500-3000 meters fart IT 5-6
200 m 400-800 meters fart IT 6-7
Totalt: 4400 m<\/strong>
L\u00e5ngdistansalternativ<\/strong>
6 \u00d7 (400m+300m+200m+100m) Vila 90 s, 60 s och 30 s. Serievila 2 min.
400m och 300m cirka 3000-5000 meters fart
IT 5 och lite snabbare p\u00e5 200m och 100m.
Totalt: 6000 m<\/strong>
Styrkepass<\/strong>
Tidtabell p\u00e5 400 m och 200 m utifr\u00e5n kilometertempo<\/strong>
4 min\/km-tempo 96\/48 sek p\u00e5 400\/200 m
3:55 min\/km-tempo 94\/47 sek p\u00e5 400\/200 m
3:50 min\/km-tempo 92\/46 sek p\u00e5 400\/200 m
3:45 min\/km-tempo 90\/45 sek p\u00e5 400\/200 m
3:40 min\/km-tempo 88\/44 sek p\u00e5 400\/200 m
3:35 min\/km-tempo 86\/43 sek p\u00e5 400\/200 m
3:30 min\/km-tempo 84\/42 sek p\u00e5 400\/200 m
3:25 min\/km-tempo 82\/41 sek p\u00e5 400\/200 m
3:20 min\/km-tempo 80\/40 sek p\u00e5 400\/200 m
3:15 min\/km-tempo 78\/39 sek p\u00e5 400\/200 m
3:10 min\/km-tempo 76\/38 sek p\u00e5 400\/200 m
3:05 min\/km-tempo 74\/37 sek p\u00e5 400\/200 m
3:00 min\/km-tempo 72\/36 sek p\u00e5 400\/200 m
2:55 min\/km-tempo 70\/35 sek p\u00e5 400\/200 m
2.50 min\/km 68\/34 sek p\u00e5 400\/200 m
2.45 min\/km 66\/33 sek p\u00e5 400\/200 m
2.40 min\/km 64\/32 sek p\u00e5 400\/200 m
2.35 min\/km 62\/30 sek p\u00e5 400\/200 m
2.30 min\/km 60\/28 sek p\u00e5 400\/200 m
2.25 min\/km 58\/26 sek p\u00e5 400\/200 m
2.20 min\/km 56\/24 sek p\u00e5 400\/200 m<\/p>\n\n\n\n