{"id":1373,"date":"2025-11-28T12:08:54","date_gmt":"2025-11-28T12:08:54","guid":{"rendered":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se?page_id=1373"},"modified":"2026-03-09T12:21:22","modified_gmt":"2026-03-09T12:21:22","slug":"traningsprogram-stafett-motionar","status":"publish","type":"page","link":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/traningsprogram-stafett-motionar\/","title":{"rendered":"Tr\u00e4ningsprogram Stafett Motion\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=\"traning-relay-m\" data-id=\"50\" id=\"SR7_50_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_50_1-142\" data-key=\"142\">\n\t\t\t\t\t\t\t<sr7-bg id=\"SR7_50_1-142-1\" class=\"sr7-layer\"><noscript><img decoding=\"async\" src=\"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-content\/uploads\/2026\/03\/header-tp-relay-m-26.jpg\" alt=\"\" title=\"header-tp-relay-m-26\"><\/noscript><\/sr7-bg>\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_50_1-143\" data-key=\"143\">\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_50_1-144\" data-key=\"144\">\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-relay-m-26.jpg\" data-libid=\"3225\" data-lib=\"medialibrary\" title=\"header-tp-relay-m-26\" width=\"0\" height=\"0\" data-dbsrc=\"Ly9oZWxzaW5nYm9yZ21hcmF0aG9uLnNlL3NpdGVzL2hiZ20uc2Uvd3AtY29udGVudC91cGxvYWRzLzIwMjYvMDMvaGVhZGVyLXRwLXJlbGF5LW0tMjYuanBn\"\/>\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_50_1\"] = {cn:100,state:false,fn: function() { if (window._tpt!==undefined && window._tpt.prepareModuleHeight !== undefined) {  _tpt.prepareModuleHeight({id:\"SR7_50_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_50_1\"].state=true;} else if(SR7.PMH[\"SR7_50_1\"].cn-->0)\tsetTimeout( SR7.PMH[\"SR7_50_1\"].fn,19);}};SR7.PMH[\"SR7_50_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-title title fusion-title-1 fusion-sep-none fusion-title-center 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-center\" style=\"margin:0;\"><p>STAFETTPROGRAM<br \/>\nF\u00d6R MOTION\u00c4RER<\/p><\/h1><\/div><div class=\"fusion-text fusion-text-1 awb-text-cols fusion-text-columns-2\" style=\"--awb-columns:2;--awb-column-spacing:40px;--awb-column-min-width:100px;\"><p>Dr\u00f6mmer du om att vara en del av ett lag under Lydinge Resort Stafett? Du \u00e4r l\u00e5ngt ifr\u00e5n ensam. Med det h\u00e4r tr\u00e4ningsprogrammet vill vi hj\u00e4lpa dig att n\u00e5 ditt m\u00e5l p\u00e5 ett roligt och motiverande s\u00e4tt \u2013 oavsett om du \u00e4r helt ny eller precis klivit upp ur soffan och best\u00e4mt dig f\u00f6r att anta utmaningen.<\/p>\n<p>Du beh\u00f6ver inga f\u00f6rkunskaper, bara viljan att komma ig\u00e5ng. Lyssna p\u00e5 kroppen under v\u00e4gen. K\u00e4nner du dig tr\u00f6tt eller sliten \u2013 vila. Programmet \u00e4r generellt och du kan justera passen s\u00e5 att de passar din niv\u00e5 och din vardag. H\u00e4r b\u00f6rjar din resa mot att bli l\u00f6pare \u2013 och mot runt fem till tio h\u00e4rliga HBGM-kilometer!<\/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-2 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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;\">Distans<\/h1><\/div><div class=\"fusion-text fusion-text-2\"><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-3 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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<\/h1><\/div><div class=\"fusion-text fusion-text-3\"><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-4 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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<\/h1><\/div><div class=\"fusion-text fusion-text-4\"><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-5 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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\u00f6skel<\/h1><\/div><div class=\"fusion-text fusion-text-5\"><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-6 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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;\">L\u00e5ngpass<\/h1><\/div><div class=\"fusion-text fusion-text-6\"><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-title title fusion-title-7 fusion-sep-none fusion-title-center 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-center\" style=\"margin:0;\"><p>STAFETTPROGRAM<br \/>\nF\u00d6R MOTION\u00c4RER<\/p><\/h4><\/div><div class=\"fusion-text fusion-text-7\"><p>Dr\u00f6mmer du om att vara en del av ett lag under Lydinge Resort Stafett? Du \u00e4r l\u00e5ngt ifr\u00e5n ensam. Med det h\u00e4r tr\u00e4ningsprogrammet vill vi hj\u00e4lpa dig att n\u00e5 ditt m\u00e5l p\u00e5 ett roligt och motiverande s\u00e4tt \u2013 oavsett om du \u00e4r helt ny eller precis klivit upp ur soffan och best\u00e4mt dig f\u00f6r att anta utmaningen.<\/p>\n<p>Du beh\u00f6ver inga f\u00f6rkunskaper, bara viljan att komma ig\u00e5ng. Lyssna p\u00e5 kroppen under v\u00e4gen. K\u00e4nner du dig tr\u00f6tt eller sliten \u2013 vila. Programmet \u00e4r generellt och du kan justera passen s\u00e5 att de passar din niv\u00e5 och din vardag.<\/p>\n<p>H\u00e4r b\u00f6rjar din resa mot att bli l\u00f6pare \u2013 och mot runt fem till tio h\u00e4rliga HBGM-kilometer!<\/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-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;\">Distans<\/h4><\/div><div class=\"fusion-text fusion-text-8\"><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-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;\">Backe<\/h4><\/div><div class=\"fusion-text fusion-text-9\"><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-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;\">Intervaller<\/h4><\/div><div class=\"fusion-text fusion-text-10\"><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-11 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-11\"><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-12 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-12\"><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-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;\">INNAN VI K\u00d6R IG\u00c5NG<\/h1><\/div><div class=\"fusion-text fusion-text-13\"><p><strong>Din utg\u00e5ngspunkt<\/strong><br \/>\nDu \u00e4r ny inom l\u00f6pning och vill komma ig\u00e5ng igen med m\u00e5let att klara minst fem kilometer. Du beh\u00f6ver ingen tidigare erfarenhet \u2013 vi ser till att du f\u00e5r en rolig och peppande resa hela v\u00e4gen fram till \u00e5rets HBGM Stafett.<\/p>\n<p><strong>Din tr\u00e4ning<\/strong><br \/>\nUnder de kommande \u00e5tta veckorna tr\u00e4nar du tv\u00e5, ibland tre, pass per vecka f\u00f6r att ge dig b\u00e4sta m\u00f6jliga upplevelse. Tio kilometer kan k\u00e4nnas l\u00e5ngt just nu, men nyckeln till framsteg \u00e4r kontinuitet. L\u00e5t de lugna passen vara riktigt lugna, s\u00e5 att kroppen h\u00e5ller och du har energi n\u00e4r det \u00e4r dags att springa lite snabbare eller lite l\u00e4ngre.<\/p>\n<p><strong>Din m\u00e5ls\u00e4ttning<\/strong><br \/>\nM\u00e5let f\u00f6r \u00e5rets HBGM Stafett \u00e4r att klara din str\u00e4cka springandes \u2013 och att njuta av loppet p\u00e5 v\u00e4gen. Spring med f\u00f6rst\u00e5nd. Kontinuitet, t\u00e5lamod och gl\u00e4dje \u00e4r grunden f\u00f6r att du ska n\u00e5 hela v\u00e4gen fram.<\/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-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;\">INNAN VI K\u00d6R IG\u00c5NG<\/h4><\/div><div class=\"fusion-text fusion-text-14\"><p><strong>Din utg\u00e5ngspunkt<\/strong><br \/>\nDu \u00e4r ny inom l\u00f6pning och vill komma ig\u00e5ng igen med m\u00e5let att klara minst fem kilometer. Du beh\u00f6ver ingen tidigare erfarenhet \u2013 vi ser till att du f\u00e5r en rolig och peppande resa hela v\u00e4gen fram till \u00e5rets HBGM Stafett.<\/p>\n<p><strong>Din tr\u00e4ning<\/strong><br \/>\nUnder de kommande \u00e5tta veckorna tr\u00e4nar du tv\u00e5, ibland tre, pass per vecka f\u00f6r att ge dig b\u00e4sta m\u00f6jliga upplevelse. Tio kilometer kan k\u00e4nnas l\u00e5ngt just nu, men nyckeln till framsteg \u00e4r kontinuitet. L\u00e5t de lugna passen vara riktigt lugna, s\u00e5 att kroppen h\u00e5ller och du har energi n\u00e4r det \u00e4r dags att springa lite snabbare eller lite l\u00e4ngre.<\/p>\n<p><strong>Din m\u00e5ls\u00e4ttning<\/strong><br \/>\nM\u00e5let f\u00f6r \u00e5rets HBGM Stafett \u00e4r att klara din str\u00e4cka springandes \u2013 och att njuta av loppet p\u00e5 v\u00e4gen. Spring med f\u00f6rst\u00e5nd. Kontinuitet, t\u00e5lamod och gl\u00e4dje \u00e4r grunden f\u00f6r att du ska n\u00e5 hela v\u00e4gen fram.<\/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-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;\">UPPBYGGNAD &amp; GRUNDTR\u00c4NING<\/h1><\/div><div class=\"fusion-text fusion-text-15\"><p>Nu tar vi avstamp mot \u00e5rets Lydinge Resort Stafett. Under de f\u00f6rsta fem veckorna bygger vi en stabil grund med varierade pass som ger dig b\u00e4sta m\u00f6jliga start p\u00e5 v\u00e4gen mot ditt m\u00e5l.<\/p>\n<p>Kom ih\u00e5g att grunden handlar om lugn och kontroll: distans- och l\u00e5ngpassen ska g\u00e5 i ett behagligt tempo, medan backar, tr\u00f6skel och intervaller genomf\u00f6rs i ett h\u00f6gre tempo d\u00e4r du f\u00e5r jobba lite mer. Precis som tidigare g\u00e4ller att alla kvalitetspass \u2013 backar, tr\u00f6skel och intervaller \u2013 alltid ska inledas med n\u00e5gra minuter lugn jogg som uppv\u00e4rmning innan du v\u00e4xlar upp.<\/p>\n<p>Det \u00e4r h\u00e4r vi l\u00e4gger fundamentet f\u00f6r resten av tr\u00e4ningsresan.<\/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-title title fusion-title-16 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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;\">Vecka 1<\/h1><\/div><div class=\"fusion-text fusion-text-16\"><p><strong>Pass 1:<\/strong> Distans 15 min<br \/>\n<strong>Pass 2:<\/strong> L\u00e5ngpass 20 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-title title fusion-title-17 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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;\">Vecka 2<\/h1><\/div><div class=\"fusion-text fusion-text-17\"><p><strong>Pass 1:<\/strong> Distans 25 min<br \/>\n<strong>Pass 2:<\/strong> Fartlek 20 min (varva g\u00e5ng, jogg och snabbt)<\/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-title title fusion-title-18 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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;\">Vecka 3<\/h1><\/div><div class=\"fusion-text fusion-text-18\"><p><strong>Pass 1:<\/strong> Distans 30 min<br \/>\n<strong>Pass 2:<\/strong> Backe 5 x 30 sek snabbt uppf\u00f6r. 90 sek joggvila ner.<\/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-title title fusion-title-19 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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;\">Vecka 4<\/h1><\/div><div class=\"fusion-text fusion-text-19\"><p><strong>Pass 1:<\/strong> Distans 40 min<br \/>\n<strong>Pass 2:<\/strong> Backe 5 x 60 sek snabbt uppf\u00f6r. 90 sek joggvila ner.<\/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-title title fusion-title-20 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;\">UPPBYGGNAD &amp; GRUNDTR\u00c4NING<\/h4><\/div><div class=\"fusion-text fusion-text-20\"><p>Nu tar vi avstamp mot \u00e5rets Lydinge Resort Stafett. Under de f\u00f6rsta fem veckorna bygger vi en stabil grund med varierade pass som ger dig b\u00e4sta m\u00f6jliga start p\u00e5 v\u00e4gen mot ditt m\u00e5l.<\/p>\n<p>Kom ih\u00e5g att grunden handlar om lugn och kontroll: distans- och l\u00e5ngpassen ska g\u00e5 i ett behagligt tempo, medan backar, tr\u00f6skel och intervaller genomf\u00f6rs i ett h\u00f6gre tempo d\u00e4r du f\u00e5r jobba lite mer. Precis som tidigare g\u00e4ller att alla kvalitetspass \u2013 backar, tr\u00f6skel och intervaller \u2013 alltid ska inledas med n\u00e5gra minuter lugn jogg som uppv\u00e4rmning innan du v\u00e4xlar upp.<\/p>\n<p>Det \u00e4r h\u00e4r vi l\u00e4gger fundamentet f\u00f6r resten av tr\u00e4ningsresan.<\/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-title title fusion-title-21 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;\">Vecka 1<\/h4><\/div><div class=\"fusion-text fusion-text-21\"><p><strong>Pass 1:<\/strong> Distans 15 min<br \/>\n<strong>Pass 2:<\/strong> L\u00e5ngpass 20 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-title title fusion-title-22 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;\">Vecka 2<\/h4><\/div><div class=\"fusion-text fusion-text-22\"><p><strong>Pass 1:<\/strong> Distans 25 min<br \/>\n<strong>Pass 2:<\/strong> Fartlek 20 min (varva g\u00e5ng, jogg och snabbt)<\/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-title title fusion-title-23 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;\">Vecka 3<\/h4><\/div><div class=\"fusion-text fusion-text-23\"><p><strong>Pass 1:<\/strong> Distans 30 min<br \/>\n<strong>Pass 2:<\/strong> Backe 5 x 30 sek snabbt uppf\u00f6r. 90 sek joggvila ner.<\/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-title title fusion-title-24 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;\">Vecka 4<\/h4><\/div><div class=\"fusion-text fusion-text-24\"><p><strong>Pass 1:<\/strong> Distans 40 min<br \/>\n<strong>Pass 2:<\/strong> Backe 5 x 60 sek snabbt uppf\u00f6r. 90 sek joggvila ner.<\/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-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-25 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;\">FART &amp; BACKE<\/h1><\/div><div class=\"fusion-text fusion-text-25\"><p>Under den h\u00e4r perioden ligger stort fokus p\u00e5 tr\u00f6skeltr\u00e4ning f\u00f6r att g\u00f6ra dig till en mer uth\u00e5llig l\u00f6pare inf\u00f6r m\u00e5let den 2 september. Vi varvar in pass med \u00f6verfart f\u00f6r att beh\u00e5lla snabbheten och f\u00f6r att t\u00e4vlingstempot successivt ska k\u00e4nnas allt mer naturligt och bekv\u00e4mt.<\/p>\n<p>Kom ocks\u00e5 ih\u00e5g att alla kvalitetspass \u2013 tr\u00f6skel, intervaller, \u00f6verfart och backar \u2013 alltid ska inledas med n\u00e5gra minuter lugn jogg som uppv\u00e4rmning. Det g\u00f6r att kroppen \u00e4r redo n\u00e4r du v\u00e4xlar upp och minskar risken f\u00f6r skador.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-26 fusion_builder_column_1_2 1_2 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:50%;--awb-margin-top-large:0px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:3.84%;--awb-width-medium:50%;--awb-order-medium:0;--awb-spacing-right-medium:3.84%;--awb-spacing-left-medium:3.84%;--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-26 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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;\">Vecka 5<\/h1><\/div><div class=\"fusion-text fusion-text-26\"><p><strong>Pass 1:<\/strong> Distans 50 min<br \/>\n<strong>Pass 2:<\/strong> Backe 6 x 60 sek snabbt uppf\u00f6r med 120 sek joggvila ner<br \/>\n<strong>Pass 3:<\/strong> Fartlek 30 min (varva g\u00e5ng, jogg och snabbt)<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-27 fusion_builder_column_1_2 1_2 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:50%;--awb-margin-top-large:0px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:3.84%;--awb-width-medium:50%;--awb-order-medium:0;--awb-spacing-right-medium:3.84%;--awb-spacing-left-medium:3.84%;--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-27 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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;\">Vecka 6<\/h1><\/div><div class=\"fusion-text fusion-text-27\"><p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Intervaller 4 + 4 + 3 + 3 + 2 + 2 + 1 + 1 min snabbt med 60 sek st\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> Distans 30 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-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-28 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-28 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;\">FART &amp; BACKE<\/h4><\/div><div class=\"fusion-text fusion-text-28\"><p>Under den h\u00e4r perioden ligger stort fokus p\u00e5 tr\u00f6skeltr\u00e4ning f\u00f6r att g\u00f6ra dig till en mer uth\u00e5llig l\u00f6pare inf\u00f6r m\u00e5let den 2 september. Vi varvar in pass med \u00f6verfart f\u00f6r att beh\u00e5lla snabbheten och f\u00f6r att t\u00e4vlingstempot successivt ska k\u00e4nnas allt mer naturligt och bekv\u00e4mt.<\/p>\n<p>Kom ocks\u00e5 ih\u00e5g att alla kvalitetspass \u2013 tr\u00f6skel, intervaller, \u00f6verfart och backar \u2013 alltid ska inledas med n\u00e5gra minuter lugn jogg som uppv\u00e4rmning. Det g\u00f6r att kroppen \u00e4r redo n\u00e4r du v\u00e4xlar upp och minskar risken f\u00f6r skador.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-29 fusion_builder_column_1_2 1_2 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:50%;--awb-margin-top-large:0px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:3.84%;--awb-width-medium:50%;--awb-order-medium:0;--awb-spacing-right-medium:3.84%;--awb-spacing-left-medium:3.84%;--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-29 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;\">Vecka 5<\/h4><\/div><div class=\"fusion-text fusion-text-29\"><p><strong>Pass 1:<\/strong> Distans 50 min<br \/>\n<strong>Pass 2:<\/strong> Backe 6 x 60 sek snabbt uppf\u00f6r med 120 sek joggvila ner<br \/>\n<strong>Pass 3:<\/strong> Fartlek 30 min (varva g\u00e5ng, jogg och snabbt)<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-30 fusion_builder_column_1_2 1_2 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:50%;--awb-margin-top-large:0px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:3.84%;--awb-width-medium:50%;--awb-order-medium:0;--awb-spacing-right-medium:3.84%;--awb-spacing-left-medium:3.84%;--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-30 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;\">Vecka 6<\/h4><\/div><div class=\"fusion-text fusion-text-30\"><p><strong>Pass 1:<\/strong> Distans 60 min<br \/>\n<strong>Pass 2:<\/strong> Intervaller 4 + 4 + 3 + 3 + 2 + 2 + 1 + 1 min snabbt med 60 sek st\u00e5vila<br \/>\n<strong>Pass 3:<\/strong> Distans 30 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-31 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;\">FORMTOPPNING<\/h1><\/div><div class=\"fusion-text fusion-text-31\"><p>Med bara fyra veckor kvar till det stora m\u00e5let ligger fokus nu p\u00e5 tr\u00f6skelpassen, innan den sista formtoppningen tar vid. Det mesta av jobbet \u00e4r gjort \u2013 nu handlar det om att tr\u00e4na smart, lyssna p\u00e5 kroppen och undvika skador s\u00e5 att du st\u00e5r redo n\u00e4r det verkligen g\u00e4ller.<\/p>\n<p>Det \u00e4r nu det h\u00e4nder \u2013 den f\u00f6rsta l\u00f6rdagen i september kommer du springa dina 5 km p\u00e5 Lydinge Resort Stafett!<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-32 fusion_builder_column_1_2 1_2 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:50%;--awb-margin-top-large:0px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:3.84%;--awb-width-medium:50%;--awb-order-medium:0;--awb-spacing-right-medium:3.84%;--awb-spacing-left-medium:3.84%;--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-32 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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;\">Vecka 7<\/h1><\/div><div class=\"fusion-text fusion-text-32\"><p><strong>Pass 1:<\/strong> Distans 45 min<br \/>\n<strong>Pass 2:<\/strong> Distans 30 min + backsprint (5 x 20 sek snabbt uppf\u00f6r)<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-33 fusion_builder_column_1_2 1_2 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:50%;--awb-margin-top-large:0px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:3.84%;--awb-width-medium:50%;--awb-order-medium:0;--awb-spacing-right-medium:3.84%;--awb-spacing-left-medium:3.84%;--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-33 fusion-sep-none fusion-title-text fusion-title-size-one\" style=\"--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;\">Vecka 8<\/h1><\/div><div class=\"fusion-text fusion-text-33\"><p><strong>Pass 1:<\/strong> Distans 30 min + stegringslopp (5 x 30 sek snabbt)<br \/>\n<strong>Pass 2:<\/strong> Distans 15 min<br \/>\n<strong>Pass 3:<\/strong> Lydinge Resort Stafett<\/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-34 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-34 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;\">FORMTOPPNING<\/h4><\/div><div class=\"fusion-text fusion-text-34\"><p>Med bara fyra veckor kvar till det stora m\u00e5let ligger fokus nu p\u00e5 tr\u00f6skelpassen, innan den sista formtoppningen tar vid. Det mesta av jobbet \u00e4r gjort \u2013 nu handlar det om att tr\u00e4na smart, lyssna p\u00e5 kroppen och undvika skador s\u00e5 att du st\u00e5r redo n\u00e4r det verkligen g\u00e4ller.<\/p>\n<p>Det \u00e4r nu det h\u00e4nder \u2013 den f\u00f6rsta l\u00f6rdagen i september kommer du springa dina 5 km p\u00e5 Lydinge Resort Stafett!<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-35 fusion_builder_column_1_2 1_2 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:50%;--awb-margin-top-large:0px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:3.84%;--awb-width-medium:50%;--awb-order-medium:0;--awb-spacing-right-medium:3.84%;--awb-spacing-left-medium:3.84%;--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-35 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;\">Vecka 7<\/h4><\/div><div class=\"fusion-text fusion-text-35\"><p><strong>Pass 1:<\/strong> Distans 45 min<br \/>\n<strong>Pass 2:<\/strong> Distans 30 min + backsprint (5 x 20 sek snabbt uppf\u00f6r)<\/p>\n<\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-36 fusion_builder_column_1_2 1_2 fusion-flex-column fusion-flex-align-self-flex-start\" style=\"--awb-bg-size:cover;--awb-width-large:50%;--awb-margin-top-large:0px;--awb-spacing-right-large:3.84%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:3.84%;--awb-width-medium:50%;--awb-order-medium:0;--awb-spacing-right-medium:3.84%;--awb-spacing-left-medium:3.84%;--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-36 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;\">Vecka 8<\/h4><\/div><div class=\"fusion-text fusion-text-36\"><p><strong>Pass 1:<\/strong> Distans 30 min + stegringslopp (5 x 30 sek snabbt)<br \/>\n<strong>Pass 2:<\/strong> Distans 15 min<br \/>\n<strong>Pass 3:<\/strong> Lydinge Resort Stafett<\/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-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:40px;--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-37 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-37 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-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:40px;--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-38 fusion_builder_column_1_1 1_1 fusion-flex-column fusion-flex-align-self-flex-start\" 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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-1373","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1373","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=1373"}],"version-history":[{"count":10,"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1373\/revisions"}],"predecessor-version":[{"id":3317,"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1373\/revisions\/3317"}],"wp:attachment":[{"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/media?parent=1373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}