{"id":1342,"date":"2025-11-28T07:43:25","date_gmt":"2025-11-28T07:43:25","guid":{"rendered":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se?page_id=1342"},"modified":"2026-03-09T12:18:39","modified_gmt":"2026-03-09T12:18:39","slug":"traningsprogram-halv-nyborjare","status":"publish","type":"page","link":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/traningsprogram-halv-nyborjare\/","title":{"rendered":"Tr\u00e4ningsprogram Halvmaraton Nyb\u00f6rjare"},"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-sm-1\" data-id=\"43\" id=\"SR7_43_1\" class=\"rs-ov-hidden\" data-version=\"6.7.54\">\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_43_1-121\" data-key=\"121\">\n\t\t\t\t\t\t\t<sr7-bg id=\"SR7_43_1-121-1\" class=\"sr7-layer\"><noscript><img decoding=\"async\" src=\"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-content\/uploads\/2026\/03\/header-tp-half-n-26-scaled.jpg\" alt=\"\" title=\"header-tp-half-n-26\"><\/noscript><\/sr7-bg>\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_43_1-122\" data-key=\"122\">\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_43_1-123\" data-key=\"123\">\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-tp-half-n-26-scaled.jpg\" data-libid=\"3213\" data-lib=\"medialibrary\" title=\"header-tp-half-n-26\" width=\"0\" height=\"0\" data-dbsrc=\"Ly9oZWxzaW5nYm9yZ21hcmF0aG9uLnNlL3NpdGVzL2hiZ20uc2Uvd3AtY29udGVudC91cGxvYWRzLzIwMjYvMDMvaGVhZGVyLXRwLWhhbGYtbi0yNi1zY2FsZWQuanBn\"\/>\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_43_1\"] = {cn:100,state:false,fn: function() { if (window._tpt!==undefined && window._tpt.prepareModuleHeight !== undefined) {  _tpt.prepareModuleHeight({id:\"SR7_43_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_43_1\"].state=true;} else if(SR7.PMH[\"SR7_43_1\"].cn-->0)\tsetTimeout( SR7.PMH[\"SR7_43_1\"].fn,19);}};SR7.PMH[\"SR7_43_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-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-text fusion-text-1\"><h1 style=\"text-align: center;\">HALVMARATONPROGRAM<br \/>\nF\u00d6R NYB\u00d6RJARE<\/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 class=\"p1\">Har du en dr\u00f6m om att springa ditt allra f\u00f6rsta halvmaraton \u2013 och dessutom g\u00f6ra det p\u00e5 HOKA Helsingborg Half Marathon? D\u00e5 \u00e4r du i gott s\u00e4llskap. Tillsammans med det h\u00e4r tr\u00e4ningsprogrammet vill vi hj\u00e4lpa dig att f\u00f6rvandla dr\u00f6mmen till verklighet och guida dig hela v\u00e4gen mot m\u00e5llinjen.<\/p>\n<p class=\"p1\">Programmet bygger p\u00e5 att du redan springer ett par g\u00e5nger i veckan och \u00e4r redo att satsa p\u00e5 upp till tre pass i veckan. Men kom ih\u00e5g \u2013 det viktigaste \u00e4r att lyssna p\u00e5 kroppen. K\u00e4nner du dig sliten eller extra tr\u00f6tt? Ta en vilodag med gott samvete. Tr\u00e4ningen ska lyfta dig, inte kn\u00e4cka dig. Se ocks\u00e5 programmet som en grund att utg\u00e5 fr\u00e5n \u2013 justera g\u00e4rna passen s\u00e5 att de passar dig och din vardag.<\/p>\n<p class=\"p1\">Nu b\u00f6rjar din resa. Mot utvecklingen. Mot \u00e4ventyret. Mot HOKA Helsingborg Half Marathon!<\/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-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\"><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-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-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\"><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-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-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\"><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-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-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\"><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-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-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\"><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-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-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-text fusion-text-8\"><h4 style=\"text-align: center;\">HALVMARATONPROGRAM<br \/>\nF\u00d6R NYB\u00d6RJARE<\/h4>\n<\/div><div class=\"fusion-text fusion-text-9\"><p class=\"p1\">Har du en dr\u00f6m om att springa ditt allra f\u00f6rsta halvmaraton \u2013 och dessutom g\u00f6ra det p\u00e5 HOKA Helsingborg Half Marathon? D\u00e5 \u00e4r du i gott s\u00e4llskap. Tillsammans med det h\u00e4r tr\u00e4ningsprogrammet vill vi hj\u00e4lpa dig att f\u00f6rvandla dr\u00f6mmen till verklighet och guida dig hela v\u00e4gen mot m\u00e5llinjen.<\/p>\n<p class=\"p1\">Programmet bygger p\u00e5 att du redan springer ett par g\u00e5nger i veckan och \u00e4r redo att satsa p\u00e5 upp till tre pass i veckan. Men kom ih\u00e5g \u2013 det viktigaste \u00e4r att lyssna p\u00e5 kroppen. K\u00e4nner du dig sliten eller extra tr\u00f6tt? Ta en vilodag med gott samvete. Tr\u00e4ningen ska lyfta dig, inte kn\u00e4cka dig. Se ocks\u00e5 programmet som en grund att utg\u00e5 fr\u00e5n \u2013 justera g\u00e4rna passen s\u00e5 att de passar dig och din vardag.<\/p>\n<p class=\"p1\">Nu b\u00f6rjar din resa. Mot utvecklingen. Mot \u00e4ventyret. Mot HOKA Helsingborg Half Marathon!<\/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-four\" style=\"--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;\">Distans<\/h4><\/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-four\" style=\"--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<\/h4><\/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-four\" style=\"--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<\/h4><\/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-four\" style=\"--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\u00f6skel<\/h4><\/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-four\" style=\"--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;\">L\u00e5ngpass<\/h4><\/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;\">INNAN VI K\u00d6R IG\u00c5NG<\/h1><\/div><div class=\"fusion-text fusion-text-15\"><p><strong>Din utg\u00e5ngspunkt<\/strong><br \/>\nDu \u00e4r i b\u00f6rjan av din l\u00f6parresa och har satt sikte p\u00e5 ditt allra f\u00f6rsta halvmaraton. Du springer redan n\u00e5gra g\u00e5nger i veckan och kanske kompletterar med annan tr\u00e4ning \u2013 en perfekt grund. Just nu ska du helst kunna ta dig ut p\u00e5 rundor upp mot 10 kilometer.<\/p>\n<p><strong>Din tr\u00e4ning<\/strong><br \/>\nUnder de kommande 12 veckorna kommer du att tr\u00e4na tv\u00e5 till tre g\u00e5nger i veckan f\u00f6r att skapa de b\u00e4sta f\u00f6ruts\u00e4ttningarna inf\u00f6r HOKA Helsingborg Half Marathon. 21 097,5 meter \u00e4r l\u00e5ngt \u2013 men fullt m\u00f6jligt. Nyckeln till att lyckas stavas kontinuitet. L\u00e5t de lugna passen verkligen vara lugna, s\u00e5 att kroppen f\u00e5r \u00e5terh\u00e4mtning och du \u00e4r redo n\u00e4r det \u00e4r dags f\u00f6r kvalitet och l\u00e5ngpass. Det \u00e4r s\u00e5 du bygger b\u00e5de styrka och sj\u00e4lvf\u00f6rtroende.<\/p>\n<p><strong>Din m\u00e5ls\u00e4ttning<\/strong><br \/>\nM\u00e5let med \u00e5rets HOKA Helsingborg Half Marathon \u00e4r enkelt och vackert: att ta dig hela v\u00e4gen och njuta av loppet. Spring smart, lyssna p\u00e5 kroppen och l\u00e5t resan dit bli lika minnesv\u00e4rd som m\u00e5lg\u00e5ngen \u2013 f\u00f6r i halvmaratontr\u00e4ning \u00e4r kontinuitet verkligen A och O.<\/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;\">INNAN VI K\u00d6R IG\u00c5NG<\/h4><\/div><div class=\"fusion-text fusion-text-16\"><p><strong>Din utg\u00e5ngspunkt<\/strong><br \/>\nDu \u00e4r i b\u00f6rjan av din l\u00f6parresa och har satt sikte p\u00e5 ditt allra f\u00f6rsta halvmaraton. Du springer redan n\u00e5gra g\u00e5nger i veckan och kanske kompletterar med annan tr\u00e4ning \u2013 en perfekt grund. Just nu ska du helst kunna ta dig ut p\u00e5 rundor upp mot 10 kilometer.<\/p>\n<p><strong>Din tr\u00e4ning<\/strong><br \/>\nUnder de kommande 12 veckorna kommer du att tr\u00e4na tv\u00e5 till tre g\u00e5nger i veckan f\u00f6r att skapa de b\u00e4sta f\u00f6ruts\u00e4ttningarna inf\u00f6r HOKA Helsingborg Half Marathon. 21 097,5 meter \u00e4r l\u00e5ngt \u2013 men fullt m\u00f6jligt. Nyckeln till att lyckas stavas kontinuitet. L\u00e5t de lugna passen verkligen vara lugna, s\u00e5 att kroppen f\u00e5r \u00e5terh\u00e4mtning och du \u00e4r redo n\u00e4r det \u00e4r dags f\u00f6r kvalitet och l\u00e5ngpass. Det \u00e4r s\u00e5 du bygger b\u00e5de styrka och sj\u00e4lvf\u00f6rtroende.<\/p>\n<p><strong>Din m\u00e5ls\u00e4ttning<\/strong><br \/>\nM\u00e5let med \u00e5rets HOKA Helsingborg Half Marathon \u00e4r enkelt och vackert: att ta dig hela v\u00e4gen och njuta av loppet. Spring smart, lyssna p\u00e5 kroppen och l\u00e5t resan dit bli lika minnesv\u00e4rd som m\u00e5lg\u00e5ngen \u2013 f\u00f6r i halvmaratontr\u00e4ning \u00e4r kontinuitet verkligen A och O.<\/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-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-17\" style=\"--awb-text-color:var(--awb-color5);--awb-margin-top:20px;\"><h1>UPPBYGGNAD &amp; GRUNDTR\u00c4NING<\/h1>\n<\/div><div class=\"fusion-text fusion-text-18\"><p>Nu tar vi avstamp mot \u00e5rets HOKA Helsingborg Half Marathon! Under de f\u00f6rsta fyra veckorna l\u00e4gger vi grunden f\u00f6r allt som v\u00e4ntar \u2013 en stabil, varierad och rolig start som g\u00f6r dig redo f\u00f6r resten av resan mot ditt stora m\u00e5l.<\/p>\n<p>Kom ih\u00e5g att det \u00e4r just en grundperiod. L\u00e5t distans- och l\u00e5ngpassen g\u00e5 i ett behagligt tempo d\u00e4r du k\u00e4nner kontroll och kan njuta av l\u00f6pningen. N\u00e4r det d\u00e4remot \u00e4r dags f\u00f6r backar, tr\u00f6skel och intervaller f\u00e5r du g\u00e4rna v\u00e4xla upp och utmana tempot lite mer. Den h\u00e4r mixen kommer ge dig b\u00e5de styrka, fart och sj\u00e4lvf\u00f6rtroende inf\u00f6r kommande veckor. Nu b\u00f6rjar bygget av l\u00f6paren du vill vara p\u00e5 startlinjen!<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-16 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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 1<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 45 min.<br \/>\n<strong>Pass 2:<\/strong> Backe 6 x 30 sek. med g\u00e5vila ner<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 70 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-17 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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 2<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 6-10 x 1 min. (kontrollerat men obekv\u00e4mt med 60 sek. g\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 75 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-18 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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-21\"><h1>Vecka 3<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 55 min<br \/>\n<strong>Pass 2:<\/strong> Distans 45 min + 5 stegringslopp<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 80 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-19 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h1>Vecka 4<\/h1>\n<p><strong>Pass 1:<\/strong> Backe 5 \u2013 8 x 60 sek med g\u00e5vila ner<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 5 x 2 min + 5 x 1 min (kontrollerat men obekv\u00e4mt) med 60 \u2013 90 sek g\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 90 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-20 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-text fusion-text-23\" style=\"--awb-text-color:var(--awb-color5);--awb-margin-top:20px;\"><h4>UPPBYGGNAD &amp; GRUNDTR\u00c4NING<\/h4>\n<\/div><div class=\"fusion-text fusion-text-24\"><p>Nu tar vi avstamp mot \u00e5rets HOKA Helsingborg Half Marathon! Under de f\u00f6rsta fyra veckorna l\u00e4gger vi grunden f\u00f6r allt som v\u00e4ntar \u2013 en stabil, varierad och rolig start som g\u00f6r dig redo f\u00f6r resten av resan mot ditt stora m\u00e5l.<\/p>\n<p>Kom ih\u00e5g att det \u00e4r just en grundperiod. L\u00e5t distans- och l\u00e5ngpassen g\u00e5 i ett behagligt tempo d\u00e4r du k\u00e4nner kontroll och kan njuta av l\u00f6pningen. N\u00e4r det d\u00e4remot \u00e4r dags f\u00f6r backar, tr\u00f6skel och intervaller f\u00e5r du g\u00e4rna v\u00e4xla upp och utmana tempot lite mer. Den h\u00e4r mixen kommer ge dig b\u00e5de styrka, fart och sj\u00e4lvf\u00f6rtroende inf\u00f6r kommande veckor. Nu b\u00f6rjar bygget av l\u00f6paren du vill vara p\u00e5 startlinjen!<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-21 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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-25\"><h4>Vecka 1<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 45 min.<br \/>\n<strong>Pass 2:<\/strong> Backe 6 x 30 sek. med g\u00e5vila ner<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 70 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-22 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h4>Vecka 2<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 6-10 x 1 min. (kontrollerat men obekv\u00e4mt med 60 sek. g\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 75 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-23 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h4>Vecka 3<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 55 min<br \/>\n<strong>Pass 2:<\/strong> Distans 45 min + 5 stegringslopp<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 80 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-24 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h4>Vecka 4<\/h4>\n<p><strong>Pass 1:<\/strong> Backe 5 \u2013 8 x 60 sek med g\u00e5vila ner<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 5 x 2 min + 5 x 1 min (kontrollerat men obekv\u00e4mt) med 60 \u2013 90 sek g\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 90 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-25 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; TR\u00d6SKEL<\/h1><\/div><div class=\"fusion-text fusion-text-29\"><p class=\"p1\">I det h\u00e4r tr\u00e4ningsblocket fokuserar vi extra mycket p\u00e5 backar och tr\u00f6skelpass. Det \u00e4r nu vi bygger upp en stark kontinuitet, utvecklar din l\u00f6pstyrka och f\u00f6rb\u00e4ttrar din uth\u00e5llighet. Det \u00e4r h\u00e4r grunden l\u00e4ggs \u2013 blocket d\u00e4r du verkligen formar den kapacitet som kommer ta dig hela v\u00e4gen mot ditt dr\u00f6mm\u00e5l. Nu b\u00f6rjar det riktiga lyftet i din halvmaratonresa!<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-26 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h1>Vecka 5<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 3 x 3 min + 3 x 2 min (kontrollerat men obekv\u00e4mt) med 60 \u2013 90 sek st\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 95 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-27 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h1>Vecka 6<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 45 min<br \/>\n<strong>Pass 2:<\/strong> Backe 5 \u2013 10 x 2 min med joggvila ner<br \/>\n<strong>Pass 3:<\/strong> Distans 60 min inkl. 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-28 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h1>Vecka 7<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 3 x 5 min (kontrollerat men obekv\u00e4mt) med 2 min joggvila<br \/>\n<strong>Pass 3:<\/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_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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-33\"><h1>Vecka 8<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Intervaller 6 \u2013 8 x Supertusingar (milfart) (400 + 300 + 200 + 100 m med 60 sek st\u00e5vila)<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 110 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-30 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; TR\u00d6SKEL<\/h4><\/div><div class=\"fusion-text fusion-text-34\"><p class=\"p1\">I det h\u00e4r tr\u00e4ningsblocket fokuserar vi extra mycket p\u00e5 backar och tr\u00f6skelpass. Det \u00e4r nu vi bygger upp en stark kontinuitet, utvecklar din l\u00f6pstyrka och f\u00f6rb\u00e4ttrar din uth\u00e5llighet. Det \u00e4r h\u00e4r grunden l\u00e4ggs \u2013 blocket d\u00e4r du verkligen formar den kapacitet som kommer ta dig hela v\u00e4gen mot ditt dr\u00f6mm\u00e5l. Nu b\u00f6rjar det riktiga lyftet i din halvmaratonresa!<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-31 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h4>Vecka 5<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 3 x 3 min + 3 x 2 min (kontrollerat men obekv\u00e4mt) med 60 \u2013 90 sek st\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 95 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-32 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h4>Vecka 6<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 45 min<br \/>\n<strong>Pass 2:<\/strong> Backe 5 \u2013 10 x 2 min med joggvila ner<br \/>\n<strong>Pass 3:<\/strong> Distans 60 min inkl. 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-33 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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-37\"><h4>Vecka 7<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 3 x 5 min (kontrollerat men obekv\u00e4mt) med 2 min joggvila<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 100 min.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-34 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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 8<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Intervaller 6 \u2013 8 x Supertusingar (milfart) (400 + 300 + 200 + 100 m med 60 sek st\u00e5vila)<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 110 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-35 fusion_builder_column_1_1 1_1 fusion-flex-column fusion-no-small-visibility\" 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;\">TR\u00d6SKEL &amp; FORMTOPPNING<\/h1><\/div><div class=\"fusion-text fusion-text-39\"><p>Med bara fyra veckor kvar till det stora m\u00e5let v\u00e4xlar vi nu fokus mot tr\u00f6skelpassen och den kommande formtoppningen. Det tunga jobbet \u00e4r gjort \u2013 nu handlar allt om att tr\u00e4na smart, h\u00e5lla dig skadefri och l\u00e5ta kroppen suga \u00e5t sig effekten av allt du byggt upp.<\/p>\n<p>Det \u00e4r nu det g\u00e4ller. Du \u00e4r s\u00e5 n\u00e4ra. Den f\u00f6rsta l\u00f6rdagen i september st\u00e5r du p\u00e5 startlinjen \u2013 och du kommer klara hela HOKA Helsingborg Half Marathon!<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-36 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h1>Vecka 9<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Backe 10 x 1 min med joggvila ner<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 110 min<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-37 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h1>Vecka 10<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 3 x 2 km (halvmaratempo + 10 sek\/km) 1 km joggvila<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-38 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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\"><h1>Vecka 11<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Fartlek 5 km 90 sek snabbt \/ 60 sek lugnt<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 80 min<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-39 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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-43\"><h1>Vecka 12<\/h1>\n<p><strong>Pass 1:<\/strong> Distans 45 min<br \/>\n<strong>Pass 2:<\/strong> Distans 30 min + 5 stegringslopp<br \/>\n<strong>Pass 3:<\/strong> HOKA Helsingborg Half Marathon<\/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-40 fusion_builder_column_1_1 1_1 fusion-flex-column fusion-no-small-visibility\" 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;\">TR\u00d6SKEL &amp; FORMTOPPNING<\/h4><\/div><div class=\"fusion-text fusion-text-44\"><p>Med bara fyra veckor kvar till det stora m\u00e5let v\u00e4xlar vi nu fokus mot tr\u00f6skelpassen och den kommande formtoppningen. Det tunga jobbet \u00e4r gjort \u2013 nu handlar allt om att tr\u00e4na smart, h\u00e5lla dig skadefri och l\u00e5ta kroppen suga \u00e5t sig effekten av allt du byggt upp.<\/p>\n<p>Det \u00e4r nu det g\u00e4ller. Du \u00e4r s\u00e5 n\u00e4ra. Den f\u00f6rsta l\u00f6rdagen i september st\u00e5r du p\u00e5 startlinjen \u2013 och du kommer klara hela HOKA Helsingborg Half Marathon!<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-41 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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-45\"><h4>Vecka 9<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Backe 10 x 1 min med joggvila ner<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 110 min<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-42 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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-46\"><h4>Vecka 10<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Tr\u00f6skel 3 x 2 km (halvmaratempo + 10 sek\/km) 1 km joggvila<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-43 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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-47\"><h4>Vecka 11<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 60 min.<br \/>\n<strong>Pass 2:<\/strong> Fartlek 5 km 90 sek snabbt \/ 60 sek lugnt<br \/>\n<strong>Pass 3:<\/strong> L\u00e5ngpass 80 min<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-44 fusion_builder_column_1_4 1_4 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--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-48\"><h4>Vecka 12<\/h4>\n<p><strong>Pass 1:<\/strong> Distans 45 min<br \/>\n<strong>Pass 2:<\/strong> Distans 30 min + 5 stegringslopp<br \/>\n<strong>Pass 3:<\/strong> HOKA Helsingborg Half Marathon<\/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-sizes-top:20;--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-45 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-49 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-46 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-50 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-47 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-1342","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1342","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=1342"}],"version-history":[{"count":27,"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1342\/revisions"}],"predecessor-version":[{"id":3310,"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1342\/revisions\/3310"}],"wp:attachment":[{"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/media?parent=1342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}