Bakketræning
Inkline-fokuseret træning over 8 uger. Byg benstyrke og kondi ved at vandre og løbe på stigende hældninger op til 12%, med længere bakker uge for uge.
Bakke-pyramide (gang)
- Warm-up, 5 min
- Hill 4%, 3 min
- Flat, 2 min
- Hill 6%, 3 min
- Flat, 2 min
- Hill 8%, 3 min
- Flat, 2 min
- Hill 10%, 3 min
- Flat, 2 min
- Hill 12%, 3 min
- Cool-down, 5 min
Lang bakke
- Warm-up, 5 min
- Long climb, 20 min
- Cool-down, 5 min
Flad/bakke alternativer
- Warm-up jog, 5 min
- Flat run, 3 min
- Hill 6%, 2 min
- Flat run, 3 min
- Hill 8%, 2 min
- Flat run, 3 min
- Hill 10%, 2 min
- Cool-down, 5 min
Bakke-pyramide 3 min (gang)
- Warm-up, 5 min
- Hill 4%, 3 min
- Flat, 2 min
- Hill 4%, 3 min
- Flat, 2 min
- Hill 4%, 3 min
- Flat, 2 min
- Hill 4%, 3 min
- Flat, 2 min
- Hill 4%, 3 min
- Cool-down, 5 min
Lang bakke 22 min på 8%
- Warm-up, 5 min
- Long climb, 22 min
- Cool-down, 5 min
Flad/bakke ×3
- Warm-up jog, 5 min
- Flat run, 3 min
- Hill 6%, 2 min
- Flat run, 3 min
- Hill 6%, 2 min
- Flat run, 3 min
- Hill 6%, 2 min
- Cool-down, 5 min