{"id":1338,"date":"2025-11-27T13:36:01","date_gmt":"2025-11-27T13:36:01","guid":{"rendered":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se?page_id=1338"},"modified":"2026-03-09T12:18:02","modified_gmt":"2026-03-09T12:18:02","slug":"grundtraning-supermotionar","status":"publish","type":"page","link":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/grundtraning-supermotionar\/","title":{"rendered":"Grundtr\u00e4ning Supermotion\u00e4r"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:0px;--awb-padding-bottom:0px;--awb-padding-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:0px;--awb-padding-right:0px;--awb-padding-bottom:0px;--awb-padding-left:0px;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\">\n\t\t\t\t<p class=\"rs-p-wp-fix\"><\/p>\n\t\t\t\t<sr7-module data-alias=\"grund-m-1\" data-id=\"42\" id=\"SR7_42_1\" class=\"rs-ov-hidden\" data-version=\"6.7.52\">\n\t\t\t\t\t<sr7-adjuster><\/sr7-adjuster>\n\t\t\t\t\t<sr7-content>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_42_1-118\" data-key=\"118\">\n\t\t\t\t\t\t\t<sr7-bg id=\"SR7_42_1-118-1\" class=\"sr7-layer\"><noscript><img decoding=\"async\" src=\"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-content\/uploads\/2026\/03\/header-grund-sm-26-scaled.jpg\" alt=\"\" title=\"header-grund-sm-26\"><\/noscript><\/sr7-bg>\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_42_1-119\" data-key=\"119\">\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_42_1-120\" data-key=\"120\">\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t<\/sr7-content>\n\t\t\t\t\t<image_lists style=\"display:none\">\n\t\t\t\t\t\t<img data-src=\"\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-content\/uploads\/2026\/03\/header-grund-sm-26-scaled.jpg\" data-libid=\"3211\" data-lib=\"medialibrary\" title=\"header-grund-sm-26\" width=\"0\" height=\"0\" data-dbsrc=\"Ly9oZWxzaW5nYm9yZ21hcmF0aG9uLnNlL3NpdGVzL2hiZ20uc2Uvd3AtY29udGVudC91cGxvYWRzLzIwMjYvMDMvaGVhZGVyLWdydW5kLXNtLTI2LXNjYWxlZC5qcGc=\"\/>\n\t\t\t\t\t<\/image_lists>\n\t\t\t\t<\/sr7-module>\n\t\t\t\t<script>\n\t\t\t\t\twindow.SR7 ??={};SR7.PMH ??={}; SR7.PMH[\"SR7_42_1\"] = {cn:100,state:false,fn: function() { if (window._tpt!==undefined && window._tpt.prepareModuleHeight !== undefined) {  _tpt.prepareModuleHeight({id:\"SR7_42_1\",el:[800,800,743,960,1000],type:'standard',shdw:'0',gh:[800,800,743,960,1000],gw:[1240,1240,1024,778,480],vpt:['-200px&#039;,&#039;-200px&#039;,&#039;-200px&#039;,&#039;-200px&#039;,&#039;-200px'],size:{fullWidth:true, fullHeight:false},mh:'0',onh:0,onw:0,bg:{color:'{\"orig\":\"transparent\",\"type\":\"solid\",\"string\":\"transparent\"}'}});   SR7.PMH[\"SR7_42_1\"].state=true;} else if(SR7.PMH[\"SR7_42_1\"].cn-->0)\tsetTimeout( SR7.PMH[\"SR7_42_1\"].fn,19);}};SR7.PMH[\"SR7_42_1\" ].fn();\n\t\t\t\t<\/script>\n<\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-small-visibility\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\" style=\"--awb-margin-top:20px;\"><h1 style=\"text-align: center;\">GRUNDTR\u00c4NINGSPROGRAM<br \/>\nF\u00d6R SUPERMOTION\u00c4R<\/h1>\n<\/div><div class=\"fusion-text fusion-text-2 awb-text-cols fusion-text-columns-2\" style=\"--awb-columns:2;--awb-column-spacing:40px;--awb-column-min-width:100px;\"><p>Vill du investera i din l\u00f6pning ska du b\u00f6rja med en stark grundtr\u00e4ning \u2013 den ger dig den stabila fysiska och mentala bas som g\u00f6r varje runda roligare, skonsammare och mer h\u00e5llbar. N\u00e4r du steg f\u00f6r steg st\u00e4rker muskler, leder och uth\u00e5llighet minskar du risken f\u00f6r skador och tar dig n\u00e4rmare dina m\u00e5l.<\/p>\n<p>Se grundtr\u00e4ningen som din egen superkraft: den rustar dig f\u00f6r nya personliga rekord och formar dig till en starkare, mer uth\u00e5llig l\u00f6pare.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_1_5 1_5 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-padding-top:20px;--awb-padding-right:20px;--awb-padding-bottom:20px;--awb-padding-left:20px;--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:20%;--awb-margin-top-large:0px;--awb-spacing-right-large:9.6%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:9.6%;--awb-width-medium:20%;--awb-order-medium:0;--awb-spacing-right-medium:9.6%;--awb-spacing-left-medium:9.6%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-1 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-left:15px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Distans<\/h3><\/div><div class=\"fusion-text fusion-text-3 fusion-text-no-margin\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-bottom:15px;--awb-margin-left:15px;\"><p>Distanspasset ger dig tid att andas i rytm, l\u00e5ta tankarna stilla sig och hitta harmoni i l\u00f6pningen. I lugnt tempo och med l\u00e5g puls st\u00e4rker du kroppen steg f\u00f6r steg och bygger h\u00e5llbar uth\u00e5llighet \u00f6ver tid.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-3 fusion_builder_column_1_5 1_5 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-padding-top:20px;--awb-padding-right:20px;--awb-padding-bottom:20px;--awb-padding-left:20px;--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:20%;--awb-margin-top-large:0px;--awb-spacing-right-large:9.6%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:9.6%;--awb-width-medium:20%;--awb-order-medium:0;--awb-spacing-right-medium:9.6%;--awb-spacing-left-medium:9.6%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-2 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-left:15px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Backe<\/h3><\/div><div class=\"fusion-text fusion-text-4 fusion-text-no-margin\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-bottom:15px;--awb-margin-left:15px;\"><p>Backtr\u00e4ning \u00e4r ett av v\u00e5ra tuffaste pass \u2013 h\u00e4r utvecklar du b\u00e5de kraft och fart samtidigt som hj\u00e4rtat blir starkare. Hitta en backe som passar dig och l\u00e5t varje repetition f\u00f6ra dig mot en mer uth\u00e5llig och explosiv l\u00f6pare.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-4 fusion_builder_column_1_5 1_5 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-padding-top:20px;--awb-padding-right:20px;--awb-padding-bottom:20px;--awb-padding-left:20px;--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:20%;--awb-margin-top-large:0px;--awb-spacing-right-large:9.6%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:9.6%;--awb-width-medium:20%;--awb-order-medium:0;--awb-spacing-right-medium:9.6%;--awb-spacing-left-medium:9.6%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-3 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-left:15px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Intervaller<\/h3><\/div><div class=\"fusion-text fusion-text-5 fusion-text-no-margin\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-bottom:15px;--awb-margin-left:15px;\"><p>Intervaller \u00e4r passen d\u00e4r du pressar gr\u00e4nserna och tar din l\u00f6pning fram\u00e5t. Med korta, intensiva delar och lugn vila d\u00e4remellan f\u00f6rb\u00e4ttrar du b\u00e5de tempo och syreupptag \u2013 och bygger snabbhet och styrka.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-5 fusion_builder_column_1_5 1_5 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-padding-top:20px;--awb-padding-right:20px;--awb-padding-bottom:20px;--awb-padding-left:20px;--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:20%;--awb-margin-top-large:0px;--awb-spacing-right-large:9.6%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:9.6%;--awb-width-medium:20%;--awb-order-medium:0;--awb-spacing-right-medium:9.6%;--awb-spacing-left-medium:9.6%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-4 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-left:15px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Tr\u00f6skel<\/h3><\/div><div class=\"fusion-text fusion-text-6 fusion-text-no-margin\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-bottom:15px;--awb-margin-left:15px;\"><p>Tr\u00f6skelfart \u00e4r ett kontrollerat men kr\u00e4vande tempo d\u00e4r du springer snabbt utan att tappa rytmen \u2013 precis under gr\u00e4nsen d\u00e4r mj\u00f6lksyran tar \u00f6ver. Syftet \u00e4r att st\u00e4rka uth\u00e5lligheten s\u00e5 att du kan h\u00e5lla h\u00f6g fart l\u00e4ngre, i ungef\u00e4r ett tempo du klarar i en timme eller runt 80\u201385 % av maxpuls.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-6 fusion_builder_column_1_5 1_5 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-padding-top:20px;--awb-padding-right:20px;--awb-padding-bottom:20px;--awb-padding-left:20px;--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:20%;--awb-margin-top-large:0px;--awb-spacing-right-large:9.6%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:9.6%;--awb-width-medium:20%;--awb-order-medium:0;--awb-spacing-right-medium:9.6%;--awb-spacing-left-medium:9.6%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-5 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-left:15px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">L\u00e5ngpass<\/h3><\/div><div class=\"fusion-text fusion-text-7 fusion-text-no-margin\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-bottom:15px;--awb-margin-left:15px;\"><p class=\"p1\">L\u00e5ngpasset \u00e4r l\u00f6parens egna ritual d\u00e4r du utvecklar uth\u00e5llighet och v\u00e4njer kroppen vid l\u00e5nga stunder i r\u00f6relse. Ju l\u00e4ngre m\u00e5l du har, desto viktigare blir dessa pass \u2013 de bygger b\u00e5de fysisk styrka och det mentala fokus som tar dig hela v\u00e4gen fram.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-3 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-medium-visibility fusion-no-large-visibility\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-7 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-8\" style=\"--awb-margin-top:20px;\"><h4 style=\"text-align: center;\">GRUNDTR\u00c4NINGSPROGRAM<br \/>\nF\u00d6R SUPERMOTION\u00c4R<\/h4>\n<\/div><div class=\"fusion-text fusion-text-9\"><p>Vill du investera i din l\u00f6pning ska du b\u00f6rja med en stark grundtr\u00e4ning \u2013 den ger dig den stabila fysiska och mentala bas som g\u00f6r varje runda roligare, skonsammare och mer h\u00e5llbar. N\u00e4r du steg f\u00f6r steg st\u00e4rker muskler, leder och uth\u00e5llighet minskar du risken f\u00f6r skador och tar dig n\u00e4rmare dina m\u00e5l.<\/p>\n<p>Se grundtr\u00e4ningen som din egen superkraft: den rustar dig f\u00f6r nya personliga rekord och formar dig till en starkare, mer uth\u00e5llig l\u00f6pare.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-8 fusion_builder_column_1_5 1_5 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-padding-top:20px;--awb-padding-right:20px;--awb-padding-bottom:20px;--awb-padding-left:20px;--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:20%;--awb-margin-top-large:0px;--awb-spacing-right-large:9.6%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:9.6%;--awb-width-medium:20%;--awb-order-medium:0;--awb-spacing-right-medium:9.6%;--awb-spacing-left-medium:9.6%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-6 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Distans<\/h3><\/div><div class=\"fusion-text fusion-text-10\"><p>Distanspasset \u00e4r din chans att njuta av l\u00f6pningen, rensa tankarna och hitta lugnet i stegen. Med l\u00e5g puls och avslappnat tempo v\u00e4njer du kroppen vid belastningen och bygger styrka inifr\u00e5n och ut.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-9 fusion_builder_column_1_5 1_5 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-padding-top:20px;--awb-padding-right:20px;--awb-padding-bottom:20px;--awb-padding-left:20px;--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:20%;--awb-margin-top-large:0px;--awb-spacing-right-large:9.6%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:9.6%;--awb-width-medium:20%;--awb-order-medium:0;--awb-spacing-right-medium:9.6%;--awb-spacing-left-medium:9.6%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-7 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Backe<\/h3><\/div><div class=\"fusion-text fusion-text-11\"><p>Backtr\u00e4ning \u00e4r ett av v\u00e5ra favoritpass \u2013 h\u00e4r bygger du b\u00e5de styrka och snabbhet samtidigt som \u00e5terh\u00e4mtningen f\u00e5r en boost. V\u00e4lj din backe, oavsett l\u00e4ngd eller lutning, och l\u00e5t varje steg ta dig n\u00e4rmare en starkare och snabbare l\u00f6pare.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-10 fusion_builder_column_1_5 1_5 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-padding-top:20px;--awb-padding-right:20px;--awb-padding-bottom:20px;--awb-padding-left:20px;--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:20%;--awb-margin-top-large:0px;--awb-spacing-right-large:9.6%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:9.6%;--awb-width-medium:20%;--awb-order-medium:0;--awb-spacing-right-medium:9.6%;--awb-spacing-left-medium:9.6%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-8 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Intervaller<\/h3><\/div><div class=\"fusion-text fusion-text-12\"><p>Intervaller \u00e4r passen d\u00e4r du verkligen utmanar dig sj\u00e4lv och lyfter l\u00f6pningen till n\u00e4sta niv\u00e5. Genom korta, intensiva insatser med lugn \u00e5terh\u00e4mtning emellan \u00f6kar du b\u00e5de farten och syreupptagningen \u2013 och blir snabbare och starkare.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-11 fusion_builder_column_1_5 1_5 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-padding-top:20px;--awb-padding-right:20px;--awb-padding-bottom:20px;--awb-padding-left:20px;--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:20%;--awb-margin-top-large:0px;--awb-spacing-right-large:9.6%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:9.6%;--awb-width-medium:20%;--awb-order-medium:0;--awb-spacing-right-medium:9.6%;--awb-spacing-left-medium:9.6%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-9 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Tr\u00f6skel<\/h3><\/div><div class=\"fusion-text fusion-text-13\"><p>Tr\u00f6skelfart \u00e4r ett \u201dkomfortabelt h\u00e5rt\u201d tempo d\u00e4r du springer snabbt men kontrollerat \u2013 precis p\u00e5 gr\u00e4nsen d\u00e4r kroppen hinner hantera mj\u00f6lksyran. M\u00e5let \u00e4r att f\u00f6rb\u00e4ttra uth\u00e5lligheten s\u00e5 du orkar h\u00e5lla h\u00f6g fart l\u00e4ngre, ungef\u00e4r i ett tempo du skulle klara i 60 minuter eller p\u00e5 en puls runt 80\u201385 % av max.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-12 fusion_builder_column_1_5 1_5 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-padding-top:20px;--awb-padding-right:20px;--awb-padding-bottom:20px;--awb-padding-left:20px;--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:20%;--awb-margin-top-large:0px;--awb-spacing-right-large:9.6%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:9.6%;--awb-width-medium:20%;--awb-order-medium:0;--awb-spacing-right-medium:9.6%;--awb-spacing-left-medium:9.6%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-10 fusion-sep-none fusion-title-text fusion-title-size-three\" style=\"--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">L\u00e5ngpass<\/h3><\/div><div class=\"fusion-text fusion-text-14\"><p>L\u00e5ngpasset \u00e4r l\u00f6parens heliga stund d\u00e4r du bygger uth\u00e5llighet och v\u00e4njer kroppen vid att vara ig\u00e5ng l\u00e4nge. Ju l\u00e4ngre lopp du siktar p\u00e5, desto viktigare blir dessa pass \u2013 de st\u00e4rker b\u00e5de kroppen och det mentala t\u00e5lamodet som tar dig hela v\u00e4gen till m\u00e5llinjen.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-4 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-small-visibility\" style=\"--awb-border-color:var(--awb-color3);--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-background-color:#f7f5f5;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-13 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:20px;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-11 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--awb-margin-top:20px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h1 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\"><p>INNAN VI<br \/>\nK\u00d6R IG\u00c5NG<\/p><\/h1><\/div><div class=\"fusion-text fusion-text-15 awb-text-cols fusion-text-columns-2\" style=\"--awb-columns:2;--awb-column-spacing:2em;--awb-column-min-width:40px;\"><p>Det \u00e4r viktigare att komma ut regelbundet \u00e4n att pressa sig f\u00f6r mycket i b\u00f6rjan.<\/p>\n<p>En bra h\u00e5llning och r\u00e4tt l\u00f6pteknik g\u00f6r l\u00f6pningen skonsammare och mer effektiv. F\u00f6rs\u00f6k springa med en l\u00e4tt fram\u00e5tlutning och undvik att ta f\u00f6r l\u00e5nga steg. Det hj\u00e4lper dig att spara energi och minska belastningen p\u00e5 kn\u00e4n och leder.<\/p>\n<p>Att k\u00e4nna sig tr\u00f6tt \u00e4r normalt, men sm\u00e4rta \u00e4r ett varningstecken. F\u00e5r du ont, ta en paus och ge kroppen tid att \u00e5terh\u00e4mta sig. Grundtr\u00e4ning handlar om att skapa en stark bas som du kan bygga vidare p\u00e5 utan stress.<\/p>\n<p>\u00c5terh\u00e4mtning \u00e4r lika viktigt som sj\u00e4lva tr\u00e4ningen. Sov ordentligt och ge kroppen tid att \u00e5terh\u00e4mta sig mellan passen \u2013 det \u00e4r d\u00e5 den verkligen byggs upp och blir starkare.<\/p>\n<p>V\u00e4rm alltid upp ordentligt innan du ger dig p\u00e5 kvalit\u00e9tspassen \u2013 intervaller, tr\u00f6skel, fartlek och backar! Ta 10-15 minuter med lugn l\u00f6pning f\u00f6r att v\u00e4cka kroppen, och passa p\u00e5 att l\u00e4gga in n\u00e5gra korta fart\u00f6kningar f\u00f6r att hitta r\u00e4tt steg och f\u00e5 ig\u00e5ng pulsen. Det \u00e4r din chans att f\u00f6rbereda b\u00e5de kropp och huvud f\u00f6r att ge allt p\u00e5 passet \u2013 men det ser \u00e4ven till att du inte r\u00e5kar \u00e5ka p\u00e5 en olycklig skada.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-5 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-medium-visibility fusion-no-large-visibility\" style=\"--awb-border-color:var(--awb-color3);--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-background-color:#f7f5f5;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-14 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:20px;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-12 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top:20px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\"><p>INNAN VI<br \/>\nK\u00d6R IG\u00c5NG<\/p><\/h4><\/div><div class=\"fusion-text fusion-text-16\"><p>Det \u00e4r viktigare att komma ut regelbundet \u00e4n att pressa sig f\u00f6r mycket i b\u00f6rjan.<\/p>\n<p>En bra h\u00e5llning och r\u00e4tt l\u00f6pteknik g\u00f6r l\u00f6pningen skonsammare och mer effektiv. F\u00f6rs\u00f6k springa med en l\u00e4tt fram\u00e5tlutning och undvik att ta f\u00f6r l\u00e5nga steg. Det hj\u00e4lper dig att spara energi och minska belastningen p\u00e5 kn\u00e4n och leder.<\/p>\n<p>Att k\u00e4nna sig tr\u00f6tt \u00e4r normalt, men sm\u00e4rta \u00e4r ett varningstecken. F\u00e5r du ont, ta en paus och ge kroppen tid att \u00e5terh\u00e4mta sig. Grundtr\u00e4ning handlar om att skapa en stark bas som du kan bygga vidare p\u00e5 utan stress.<\/p>\n<p>\u00c5terh\u00e4mtning \u00e4r lika viktigt som sj\u00e4lva tr\u00e4ningen. Sov ordentligt och ge kroppen tid att \u00e5terh\u00e4mta sig mellan passen \u2013 det \u00e4r d\u00e5 den verkligen byggs upp och blir starkare.<\/p>\n<p>V\u00e4rm alltid upp ordentligt innan du ger dig p\u00e5 kvalit\u00e9tspassen \u2013 intervaller, tr\u00f6skel, fartlek och backar! Ta 10-15 minuter med lugn l\u00f6pning f\u00f6r att v\u00e4cka kroppen, och passa p\u00e5 att l\u00e4gga in n\u00e5gra korta fart\u00f6kningar f\u00f6r att hitta r\u00e4tt steg och f\u00e5 ig\u00e5ng pulsen. Det \u00e4r din chans att f\u00f6rbereda b\u00e5de kropp och huvud f\u00f6r att ge allt p\u00e5 passet \u2013 men det ser \u00e4ven till att du inte r\u00e5kar \u00e5ka p\u00e5 en olycklig skada.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-6 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-small-visibility\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-15 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:20px;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-13 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--awb-margin-top:20px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h1 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">BACKE &amp; L\u00c5NGPASS<\/h1><\/div><div class=\"fusion-text fusion-text-17\"><p>Nu k\u00f6r vi ig\u00e5ng grundtr\u00e4ningen, och m\u00e5let \u00e4r att komma ig\u00e5ng, hitta ett h\u00e4rlig k\u00e4nsla och \u2013 viktigast av allt \u2013 ha kul p\u00e5 v\u00e4gen! Vi fokuserar p\u00e5 lugna distanspass d\u00e4r du kan springa i ett sk\u00f6nt tempo och njuta av varje steg, g\u00e4rna i s\u00e4llskap av n\u00e5gon att snickesnacka med l\u00e4ngs v\u00e4gen.<\/p>\n<p>F\u00f6r att bygga upp b\u00e5de l\u00f6pekonomi och styrka tar vi oss an backar \u2013 som skapar extra styrka och stabilitet. Och sj\u00e4lvklart kommer l\u00e5ngpassen ocks\u00e5 in i bilden, d\u00e4r du f\u00e5r st\u00e4rka b\u00e5de uth\u00e5llighet och mental kraft. De l\u00e5nga turerna hj\u00e4lper dig att bygga upp kroppen och k\u00e4nna dig starkare f\u00f6r varje vecka.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-16 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-18\"><h1>Vecka 1<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Backe 5 x 120 sek + 5 x 90 sek. + 5 x 60 sek. med joggvila ner<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 90 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-17 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-19\"><h1>Vecka 2<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Backdistans 60 min. Spring upp och ner f\u00f6r s\u00e5 m\u00e5nga backar du hittar och orkar.<br \/>\n<strong>Pass 3:<\/strong> Distans 60 min + 5 stegringslopp<br \/>\n<strong>Pass 4:<\/strong> L\u00e5ngpass 90 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-18 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-20\"><h1>Vecka 3<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min. + 5 stegringslopp<br \/>\n<strong>Pass 2:<\/strong> Backe 10 x 2 min. med joggvila ner.<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 100 min.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-7 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-medium-visibility fusion-no-large-visibility\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-19 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:20px;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-14 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top:20px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">BACKE &amp; L\u00c5NGPASS<\/h4><\/div><div class=\"fusion-text fusion-text-21\"><p>Nu k\u00f6r vi ig\u00e5ng grundtr\u00e4ningen, och m\u00e5let \u00e4r att komma ig\u00e5ng, hitta ett h\u00e4rlig k\u00e4nsla och \u2013 viktigast av allt \u2013 ha kul p\u00e5 v\u00e4gen! Vi fokuserar p\u00e5 lugna distanspass d\u00e4r du kan springa i ett sk\u00f6nt tempo och njuta av varje steg, g\u00e4rna i s\u00e4llskap av n\u00e5gon att snickesnacka med l\u00e4ngs v\u00e4gen.<\/p>\n<p>F\u00f6r att bygga upp b\u00e5de l\u00f6pekonomi och styrka tar vi oss an backar \u2013 som skapar extra styrka och stabilitet. Och sj\u00e4lvklart kommer l\u00e5ngpassen ocks\u00e5 in i bilden, d\u00e4r du f\u00e5r st\u00e4rka b\u00e5de uth\u00e5llighet och mental kraft. De l\u00e5nga turerna hj\u00e4lper dig att bygga upp kroppen och k\u00e4nna dig starkare f\u00f6r varje vecka.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-20 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-22\"><h4>Vecka 1<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Backe 5 x 120 sek + 5 x 90 sek. + 5 x 60 sek. med joggvila ner<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 90 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-21 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-23\"><h4>Vecka 2<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Backdistans 60 min. Spring upp och ner f\u00f6r s\u00e5 m\u00e5nga backar du hittar och orkar.<br \/>\n<strong>Pass 3:<\/strong> Distans 60 min + 5 stegringslopp<br \/>\n<strong>Pass 4:<\/strong> L\u00e5ngpass 90 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-22 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-24\"><h4>Vecka 3<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min. + 5 stegringslopp<br \/>\n<strong>Pass 2:<\/strong> Backe 10 x 2 min. med joggvila ner.<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 100 min.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-8 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-small-visibility\" style=\"--awb-border-color:var(--awb-color3);--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-background-color:#f7f5f5;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-23 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:20px;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-15 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--awb-margin-top:20px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h1 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">INTERVALLER &amp; FARTLEK<\/h1><\/div><div class=\"fusion-text fusion-text-25\"><p>De kommande tre veckorna h\u00f6jer vi tempot och l\u00e4gger in intervaller och fartlekspass f\u00f6r att f\u00e5 upp pulsen och utmana ditt hj\u00e4rta! Varje fart\u00f6kning bygger en starkare grund f\u00f6r dina nya l\u00f6parm\u00e5l, och h\u00e4r f\u00e5r du chansen att k\u00e4nna styrkan v\u00e4xa f\u00f6r varje pass. Det \u00e4r nu du b\u00f6rjar m\u00e4rka hur uth\u00e5lligheten \u00f6kar och kroppen svarar. Ta dig an varje tr\u00e4ningspass med energi och nyfikenhet, och l\u00e5t viljan att utvecklas driva dig fram\u00e5t.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-24 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-26\"><h1>Vecka 4<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Intervaller 10 x 120 sek. i milfart 90 sek. st\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> Distans 60 min. + 5 stegringslopp<br \/>\n<strong>Pass 4:<\/strong> L\u00e5ngpass 100 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-25 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-27\"><h1>Vecka 5<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Fartlek 10 x 90\/30 sek. Varvar snabbt med lugn jogg<br \/>\n<strong>Pass 3:<\/strong> Intervaller 10 x 1000 m. i milfart + 10 sek\/km med 60-90 sek. g\u00e5vila<br \/>\n<strong>Pass 4:<\/strong> L\u00e5ngpass 110 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-26 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-28\"><h1>Vecka 6<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min + 5 stegringslopp<br \/>\n<strong>Pass 2:<\/strong> Intervaller 3 x (60 + 90 + 120 + 90 + 60 sek.) i milfart med halva tiden st\u00e5vila.<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 120 min.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-9 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-medium-visibility fusion-no-large-visibility\" style=\"--awb-border-color:var(--awb-color3);--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-background-color:#f7f5f5;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-27 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:20px;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-16 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top:20px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">INTERVALLER &amp; FARTLEK<\/h4><\/div><div class=\"fusion-text fusion-text-29\"><p>De kommande tre veckorna h\u00f6jer vi tempot och l\u00e4gger in intervaller och fartlekspass f\u00f6r att f\u00e5 upp pulsen och utmana ditt hj\u00e4rta! Varje fart\u00f6kning bygger en starkare grund f\u00f6r dina nya l\u00f6parm\u00e5l, och h\u00e4r f\u00e5r du chansen att k\u00e4nna styrkan v\u00e4xa f\u00f6r varje pass. Det \u00e4r nu du b\u00f6rjar m\u00e4rka hur uth\u00e5lligheten \u00f6kar och kroppen svarar. Ta dig an varje tr\u00e4ningspass med energi och nyfikenhet, och l\u00e5t viljan att utvecklas driva dig fram\u00e5t.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-28 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-30\"><h4>Vecka 4<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Intervaller 10 x 120 sek. i milfart 90 sek. st\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> Distans 60 min. + 5 stegringslopp<br \/>\n<strong>Pass 4:<\/strong> L\u00e5ngpass 100 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-29 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-31\"><h4>Vecka 5<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Fartlek 10 x 90\/30 sek. Varvar snabbt med lugn jogg<br \/>\n<strong>Pass 3:<\/strong> Intervaller 10 x 1000 m. i milfart + 10 sek\/km med 60-90 sek. g\u00e5vila<br \/>\n<strong>Pass 4:<\/strong> L\u00e5ngpass 110 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-30 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-32\"><h4>Vecka 6<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min + 5 stegringslopp<br \/>\n<strong>Pass 2:<\/strong> Intervaller 3 x (60 + 90 + 120 + 90 + 60 sek.) i milfart med halva tiden st\u00e5vila.<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 120 min.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-10 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-small-visibility\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-31 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:20px;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-17 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--awb-margin-top:20px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h1 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">TR\u00d6SKEL &amp; KOMBOPASS<\/h1><\/div><div class=\"fusion-text fusion-text-33\"><p>I det sista blocket handlar det om att bygga en solid grund och st\u00e4rka uth\u00e5lligheten, s\u00e5 att du st\u00e5r stadigt inf\u00f6r \u00e5rets stora m\u00e5l. Vi l\u00e4gger in tr\u00f6skelpass som driver dig fram\u00e5t och kompletterar med inspirerande kombopass d\u00e4r vi mixar tr\u00f6skel och snabbare intervaller i ett och samma pass.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-32 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-34\"><h1>Vecka 7<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 5 x 5 min. Spring snabbt, obekv\u00e4mt men kontrollerat. 60 sek. g\u00e5vila.<br \/>\n<strong>Pass 3:<\/strong> Tr\u00f6skel 3 x 10 min. Spring snabbt, obekv\u00e4mt men kontrollerat. 60-90 sek. g\u00e5vila.<br \/>\n<strong>Pass 4:<\/strong> L\u00e5ngpass 120 min<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-33 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-35\"><h1>Vecka 8<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 40 min.<br \/>\n<strong>Pass 2:<\/strong> 5 x 1 min. snabbt men kontrollerat med 30 sek. st\u00e5vila. 1 x 10 min. + 1 x 5 min. snabbt men kontrollerat. 60 sek. st\u00e5vila. 10 x 30 sek. i \u00f6verfart med 30 sek. st\u00e5vila.<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 130 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-34 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-36\"><h1>Vecka 9<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 15 + 10 + 5 min. snabbt men kontrollerat med 90 sek. g\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> Tr\u00f6skel 10 x 3 min. snabbt men kontrollerat med 60 sek. g\u00e5vila<br \/>\n<strong>Pass 4:<\/strong> L\u00e5ngpass 140 min.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-11 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-medium-visibility fusion-no-large-visibility\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-35 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:20px;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-18 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top:20px;--awb-margin-top-small:10px;--awb-margin-right-small:0px;--awb-margin-bottom-small:10px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">TR\u00d6SKEL &amp; KOMBOPASS<\/h4><\/div><div class=\"fusion-text fusion-text-37\"><p>I det sista blocket handlar det om att bygga en solid grund och st\u00e4rka uth\u00e5lligheten, s\u00e5 att du st\u00e5r stadigt inf\u00f6r \u00e5rets stora m\u00e5l. Vi l\u00e4gger in tr\u00f6skelpass som driver dig fram\u00e5t och kompletterar med inspirerande kombopass d\u00e4r vi mixar tr\u00f6skel och snabbare intervaller i ett och samma pass.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-36 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-38\"><h4>Vecka 7<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 5 x 5 min. Spring snabbt, obekv\u00e4mt men kontrollerat. 60 sek. g\u00e5vila.<br \/>\n<strong>Pass 3:<\/strong> Tr\u00f6skel 3 x 10 min. Spring snabbt, obekv\u00e4mt men kontrollerat. 60-90 sek. g\u00e5vila.<br \/>\n<strong>Pass 4:<\/strong> L\u00e5ngpass 120 min<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-37 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-39\"><h4>Vecka 8<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 40 min.<br \/>\n<strong>Pass 2:<\/strong> 5 x 1 min. snabbt men kontrollerat med 30 sek. st\u00e5vila. 1 x 10 min. + 1 x 5 min. snabbt men kontrollerat. 60 sek. st\u00e5vila. 10 x 30 sek. i \u00f6verfart med 30 sek. st\u00e5vila.<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 130 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-38 fusion_builder_column_1_3 1_3 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:33.333333333333%;--awb-margin-top-large:0px;--awb-spacing-right-large:5.76%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:5.76%;--awb-width-medium:33.333333333333%;--awb-order-medium:0;--awb-spacing-right-medium:5.76%;--awb-spacing-left-medium:5.76%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-40\"><h4>Vecka 9<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 15 + 10 + 5 min. snabbt men kontrollerat med 90 sek. g\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> Tr\u00f6skel 10 x 3 min. snabbt men kontrollerat med 60 sek. g\u00e5vila<br \/>\n<strong>Pass 4:<\/strong> L\u00e5ngpass 140 min.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-12 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-small-visibility\" style=\"--awb-border-color:var(--awb-color1);--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-39 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-40 fusion_builder_column_1_1 1_1 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-41 fusion-text-no-margin\" style=\"--awb-margin-top:15px;--awb-margin-right:40px;--awb-margin-bottom:15px;--awb-margin-left:40px;\"><h1>Hittar du inte det du s\u00f6ker?<\/h1>\n<p>Knappa dig in p\u00e5 v\u00e5r\u00a0<a href=\"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/faq\/\"><span style=\"color: #35b6b4;\">FAQ<\/span><\/a>\u00a0f\u00f6r att hitta de vanligaste fr\u00e5gorna och svaren.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-13 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling fusion-no-medium-visibility fusion-no-large-visibility\" style=\"--awb-border-color:var(--awb-color1);--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-41 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-42 fusion_builder_column_1_1 1_1 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-color:#f7f5f5;--awb-bg-color-hover:#f7f5f5;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-42 fusion-text-no-margin\" style=\"--awb-margin-top:15px;--awb-margin-right:40px;--awb-margin-bottom:15px;--awb-margin-left:40px;\"><h4>Hittar du inte det du s\u00f6ker?<\/h4>\n<p>Knappa dig in p\u00e5 v\u00e5r\u00a0<a href=\"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/faq\/\"><span style=\"color: #35b6b4;\">FAQ<\/span><\/a>\u00a0f\u00f6r att hitta de vanligaste fr\u00e5gorna och svaren.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-14 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-margin-top:25px;--awb-margin-bottom:25px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-43 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"100-width.php","meta":{"footnotes":""},"class_list":["post-1338","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1338","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/comments?post=1338"}],"version-history":[{"count":26,"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1338\/revisions"}],"predecessor-version":[{"id":3309,"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1338\/revisions\/3309"}],"wp:attachment":[{"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/media?parent=1338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}