{"id":13019,"date":"2013-01-12T23:13:05","date_gmt":"2013-01-12T22:13:05","guid":{"rendered":"http:\/\/thisismylife.nu\/?p=13019"},"modified":"2013-01-12T23:13:05","modified_gmt":"2013-01-12T22:13:05","slug":"klara-5-km-lopning-pa-12-veckor","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/angiee\/2013\/01\/12\/klara-5-km-lopning-pa-12-veckor\/","title":{"rendered":"Klara 5 km l\u00f6pning p\u00e5 12 veckor"},"content":{"rendered":"

\"Klara<\/p>\n

Ribban \u00e4r ganska h\u00f6gt satt men om du tror p\u00e5 dig sj\u00e4lv kommer du efter Allt om L\u00f6pnings program att klara m\u00e5let galant.<\/p>\n

Vad menar jag<\/h2>\n

Rask promenad:<\/strong>\u00a0N\u00e4r jag skriver det som en punkt att utf\u00f6ra, menar jag g\u00e5ng i rask takt. N\u00e4r du promenerar ska det k\u00e4nns att andningen och pulsen g\u00e5r upp.<\/p>\n

Jogg och g\u00e5ng:<\/strong>\u00a0Du varvar din raska g\u00e5ng med l\u00e4tt jogg. St\u00e5r det \u201dJogg 2 min\u201d betyder det allts\u00e5 att du joggar 2 minuter f\u00f6r att sedan \u00e5terg\u00e5 till g\u00e5ngen.<\/p>\n

Fri aktivitet:<\/strong>\u00a0Betyder att du kan v\u00e4lja p\u00e5 rask promenad alt. G\u00e5 p\u00e5 en grupptr\u00e4ning som m\u00e5nga gym anordnar, t.ex (spinning, aerobic, powerstep) till simning till valfritt gympass.<\/p>\n

Gl\u00f6m inte<\/strong>\u00a0att v\u00e4rma upp f\u00f6rst. Det \u00e4r alltid viktigt att du strechar f\u00f6re och efter du tr\u00e4nat<\/p>\n

Vecka 1<\/h2>\n

Tisdag:<\/strong>\u00a030 minuter rask promenad.<\/p>\n

Torsdag:<\/strong>\u00a0Fri aktivitet alt. 35 min rask promenad.<\/p>\n

S\u00f6ndag:<\/strong>\u00a040 minuter rask promenad.<\/p>\n

Vecka 2<\/h2>\n

Tisdag:<\/strong>\u00a030 minuter rask promenad.<\/p>\n

Torsdag:<\/strong>\u00a025 minuter rask promenad, Jogg 2 min, 10 min rask promenad.<\/p>\n

S\u00f6ndag:\u00a0<\/strong>15 minuter rask promenad, Jogg 4 min, 6 min rask promenad, Jogg 4 min.<\/p>\n

Vecka 3<\/h2>\n

Tisdag:<\/strong>\u00a0Fri aktivitet alt. 40 min rask promenad.<\/p>\n

Torsdag:<\/strong>\u00a015 min. rask promenad, Jogg 6 min. 10 min rask promenad.<\/p>\n

S\u00f6ndag:<\/strong>\u00a010 min. rask promenad, Jogg 4 min x 2 med 2 min rask promenad i mellan.<\/p>\n

Vecka 4<\/h2>\n

Tisdag:<\/strong>\u00a013 min. rask promenad, Jogg 7 min. 4 min rask promenad, Jogg 5 min.<\/p>\n

Torsdag:<\/strong>\u00a0Fri aktivitet alt. 30 min rask promenad.<\/p>\n

S\u00f6ndag:<\/strong>\u00a050 min. rask promenad.<\/p>\n

Vecka 5<\/h2>\n

Tisdag:<\/strong>\u00a015 min. promenad, Jogg 7 min, 3 min. rask promenad, Jogg 6 min.<\/p>\n

Torsdag:<\/strong>\u00a050 min. rask promenad<\/p>\n

S\u00f6ndag:<\/strong>\u00a015 min. rask promenad, Jogg 10 minuter.<\/p>\n

Vecka 6<\/h2>\n

Tisdag:<\/strong>\u00a020 min. rask promenad, Jogg 13 min, 10 min rask promenad.<\/p>\n

Torsdag:<\/strong>\u00a0Fri aktivitet alt. 45-50 min. rask promenad.<\/p>\n

S\u00f6ndag:<\/strong>\u00a020 min. rask promenad, Jogg 13 min, 10 min rask promenad.<\/p>\n

Vecka 7<\/h2>\n

Tisdag:<\/strong>\u00a020 min. rask promenad, Jogg 13 min, 10 min rask promenad.<\/p>\n

Torsdag:<\/strong>\u00a015 min. rask promenad, Jogg 10 minuter.<\/p>\n

S\u00f6ndag:<\/strong>\u00a013 min. rask promenad, Jogg 7 min. 4 min rask promenad, Jogg 8 min.<\/p>\n

Vecka 8<\/h2>\n

Tisdag:<\/strong>\u00a020 min rask promenad, Jogg 12-15 min. 10 min rask promenad.<\/p>\n

Torsdag:<\/strong>\u00a0Fri aktivitet alt. 60 min rask promenad.<\/p>\n

S\u00f6ndag:<\/strong>\u00a012 min. rask promenad, Jogg 14 min. 5-8 min. rask promenad.<\/p>\n

Vecka 9<\/h2>\n

Tisdag:<\/strong>\u00a020 min rask promenad, Jogg 14-16 min. 10 min rask promenad.<\/p>\n

Torsdag:<\/strong>\u00a013 min. rask promenad, Jogg 7 min. 4 min rask promenad, Jogg 8 min.<\/p>\n

S\u00f6ndag:<\/strong>\u00a0L\u00e5ngpromenad 1,5 tim i lagom takt.<\/p>\n

Vecka 10<\/h2>\n

Tisdag:<\/strong>\u00a020 min. rask promenad, Jogg 13 min, 10 min rask promenad.<\/p>\n

Torsdag:<\/strong>\u00a015 min promenad, 5-7 min jogg, 20 min promenad.<\/p>\n

S\u00f6ndag:<\/strong>\u00a010 min. rask promenad, 30 min. fri v\u00e4xling jogg\/g\u00e5ng, 6 min. rask promenad.<\/p>\n

Vecka 11<\/h2>\n

Tisdag:\u00a0<\/strong>20 min. rask promenad, Jogg 17 min, 12 min rask promenad.<\/p>\n

Torsdag:<\/strong>\u00a0Fri aktivitet alt. 70 min rask promenad.<\/p>\n

S\u00f6ndag:\u00a0<\/strong>12 min. rask promenad, Jogg 16 min. 6 min. rask promenad.<\/p>\n

Vecka 12\u00a0<\/strong><\/h2>\n

Tisdag:\u00a0<\/strong>15 min. rask promenad, 7-8 min. jogg, 10 min. rask promenad.<\/p>\n

Torsdag:\u00a0<\/strong>15 min. rask promenad.<\/p>\n

S\u00f6ndag:\u00a0<\/strong>Kraftprovet. 5 kilometer klarar du av idag! Lycka till \u00f6nskar Allt om L\u00f6pning.<\/p>\n

Inspiration!<\/p>\n

<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Ribban \u00e4r ganska h\u00f6gt satt men om du tror p\u00e5 dig sj\u00e4lv kommer du efter Allt om L\u00f6pnings program att klara m\u00e5let galant. Vad menar jag Rask promenad:\u00a0N\u00e4r jag skriver det som en punkt att utf\u00f6ra, menar jag g\u00e5ng i rask takt. N\u00e4r du promenerar ska det k\u00e4nns att andningen och pulsen g\u00e5r upp. Jogg … L\u00e4s mer<\/a><\/p>\n","protected":false},"author":5725,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[],"class_list":["post-13019","post","type-post","status-publish","format-standard","hentry","category-traning-2"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/angiee\/wp-json\/wp\/v2\/posts\/13019","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/angiee\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/angiee\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/angiee\/wp-json\/wp\/v2\/users\/5725"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/angiee\/wp-json\/wp\/v2\/comments?post=13019"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/angiee\/wp-json\/wp\/v2\/posts\/13019\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/angiee\/wp-json\/wp\/v2\/media?parent=13019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/angiee\/wp-json\/wp\/v2\/categories?post=13019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/angiee\/wp-json\/wp\/v2\/tags?post=13019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}