{"id":1759,"date":"2025-11-28T08:23:11","date_gmt":"2025-11-28T08:23:11","guid":{"rendered":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/traeningsprogram-halvmaraton-supermotionaer\/"},"modified":"2026-02-26T12:58:09","modified_gmt":"2026-02-26T12:58:09","slug":"traeningsprogram-halvmaraton-supermotionaer","status":"publish","type":"page","link":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/traeningsprogram-halvmaraton-supermotionaer\/?lang=da","title":{"rendered":"Tr\u00e6ningsprogram Halvmaraton Supermotion\u00e6r"},"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=\"training-sv\" data-id=\"22\" id=\"SR7_22_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_22_1-63\" data-key=\"63\">\n\t\t\t\t\t\t\t<sr7-bg id=\"SR7_22_1-63-1\" class=\"sr7-layer\"><noscript><img decoding=\"async\" src=\"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-content\/uploads\/2026\/02\/header-training-26.jpg\" alt=\"\" title=\"header-training-26\"><\/noscript><\/sr7-bg>\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_22_1-64\" data-key=\"64\">\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_22_1-65\" data-key=\"65\">\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\/02\/header-training-26.jpg\" data-libid=\"2626\" data-lib=\"medialibrary\" title=\"header-training-26\" width=\"0\" height=\"0\" data-dbsrc=\"Ly9oZWxzaW5nYm9yZ21hcmF0aG9uLnNlL3NpdGVzL2hiZ20uc2Uvd3AtY29udGVudC91cGxvYWRzLzIwMjYvMDIvaGVhZGVyLXRyYWluaW5nLTI2LmpwZw==\"\/>\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_22_1\"] = {cn:100,state:false,fn: function() { if (window._tpt!==undefined && window._tpt.prepareModuleHeight !== undefined) {  _tpt.prepareModuleHeight({id:\"SR7_22_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_22_1\"].state=true;} else if(SR7.PMH[\"SR7_22_1\"].cn-->0)\tsetTimeout( SR7.PMH[\"SR7_22_1\"].fn,19);}};SR7.PMH[\"SR7_22_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-three\" 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;\"><h3 class=\"fusion-title-heading title-heading-center\" style=\"margin:0;\">HALVMARATONPROGRAM<br \/>FOR SUPER\u00adMOTIONISTER<\/h3><\/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>Har du en dr\u00f8m om at l\u00f8be HOKA Helsingborg Half Marathon p\u00e5 en ny personlig rekord? Du er langt fra alene. M\u00e5ske har du endda en magisk dr\u00f8mmegr\u00e6nse, du vil spr\u00e6nge? Med dette tr\u00e6ningsprogram vil vi hj\u00e6lpe dig hele vejen mod dit m\u00e5l \u2013 uanset om du sigter mod 1:45, 1:35 eller m\u00e5ske endda omkring 1:25.   <\/p>\n<p>For at give dig i kast med dette program skal du v\u00e6re en erfaren l\u00f8ber, som allerede tr\u00e6ner tre til fem gange om ugen. Men ogs\u00e5 erfarne l\u00f8bere skal lytte til kroppen: f\u00f8ler du dig slidt eller us\u00e6dvanligt tr\u00e6t, s\u00e5 tag en ekstra hviledag med god samvittighed. Programmet er en rettesnor, og selvom vi ikke kan garantere personlige rekorder, h\u00e5ber vi selvf\u00f8lgelig, at netop du f\u00e5r lov at opleve det magiske PB-\u00f8jeblik.  <\/p>\n<p>Nu begynder rejsen \u2013 mod HOKA Helsingborg Half Marathon og din nye dr\u00f8mmetid!<\/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-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;\">Distance<\/h3><\/div><div class=\"fusion-text fusion-text-2\"><p>Distancepasset er din chance for at nyde l\u00f8b, rydde tankerne og finde ro i skridtene. Med lav puls og et afslappet tempo v\u00e6nner du kroppen til belastningen og opbygger styrke indefra og ud.<\/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-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;\">Bakke<\/h3><\/div><div class=\"fusion-text fusion-text-3\"><p>Bakketr\u00e6ning er et af vores favoritpas \u2013 her opbygger du b\u00e5de styrke og hurtighed, samtidig med at restitutionen f\u00e5r et boost. V\u00e6lg din bakke, uanset l\u00e6ngde eller stigning, og lad hvert skridt bringe dig t\u00e6ttere p\u00e5 en st\u00e6rkere og hurtigere l\u00f8ber.<\/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-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-4\"><p>Intervaller er de pas, hvor du virkelig udfordrer dig selv og l\u00f8fter l\u00f8b til n\u00e6ste niveau. Gennem korte, intensive indsatser med rolig restitution imellem \u00f8ger du b\u00e5de farten og iltoptagelsen \u2013 og bliver b\u00e5de hurtigere og st\u00e6rkere.<\/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-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;\">T\u00e6rskel<\/h3><\/div><div class=\"fusion-text fusion-text-5\"><p>T\u00e6rskelfart er et \u201ckomfortabelt h\u00e5rdt\u201d tempo, hvor du l\u00f8ber hurtigt men kontrolleret \u2013 lige p\u00e5 gr\u00e6nsen, hvor kroppen kan n\u00e5 at h\u00e5ndtere m\u00e6lkesyren. M\u00e5let er at forbedre udholdenheden, s\u00e5 du kan holde et h\u00f8jt tempo i l\u00e6ngere tid, cirka i et tempo du kunne klare i 60 minutter eller ved en puls omkring 80\u201385 % af 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-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;\">Lang tur<\/h3><\/div><div class=\"fusion-text fusion-text-6\"><p>Den lange tur er l\u00f8berens hellige stund, hvor du opbygger udholdenhed og v\u00e6nner kroppen til at v\u00e6re i gang i lang tid. Jo l\u00e6ngere l\u00f8b du sigter mod, desto vigtigere bliver disse pas \u2013 de styrker b\u00e5de kroppen og den mentale udholdenhed, der bringer dig hele vejen til m\u00e5lstregen.<\/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-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;\">HALVMARATONPROGRAM<br \/>FOR SUPER\u00adMOTIONISTER<\/h4><\/div><div class=\"fusion-text fusion-text-7\"><p>Har du en dr\u00f8m om at l\u00f8be HOKA Helsingborg Half Marathon p\u00e5 en ny personlig rekord? Du er langt fra alene. M\u00e5ske har du endda en magisk dr\u00f8mmegr\u00e6nse, du vil spr\u00e6nge? Med dette tr\u00e6ningsprogram vil vi hj\u00e6lpe dig hele vejen mod dit m\u00e5l \u2013 uanset om du sigter mod 1:45, 1:35 eller m\u00e5ske endda omkring 1:25.   <\/p>\n<p>For at give dig i kast med dette program skal du v\u00e6re en erfaren l\u00f8ber, som allerede tr\u00e6ner tre til fem gange om ugen. Men ogs\u00e5 erfarne l\u00f8bere skal lytte til kroppen: f\u00f8ler du dig slidt eller us\u00e6dvanligt tr\u00e6t, s\u00e5 tag en ekstra hviledag med god samvittighed. Programmet er en rettesnor, og selvom vi ikke kan garantere personlige rekorder, h\u00e5ber vi selvf\u00f8lgelig, at netop du f\u00e5r lov at opleve det magiske PB-\u00f8jeblik.  <\/p>\n<p>Nu begynder rejsen \u2013 mod HOKA Helsingborg Half Marathon og din nye dr\u00f8mmetid!<\/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;\">Distance<\/h4><\/div><div class=\"fusion-text fusion-text-8\"><p>Distancepasset er din chance for at nyde l\u00f8b, rydde tankerne og finde ro i skridtene. Med lav puls og et afslappet tempo v\u00e6nner du kroppen til belastningen og opbygger styrke indefra og ud.<\/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;\">Bakke<\/h4><\/div><div class=\"fusion-text fusion-text-9\"><p>Bakketr\u00e6ning er et af vores favoritpas \u2013 her opbygger du b\u00e5de styrke og hurtighed, samtidig med at restitutionen f\u00e5r et boost. V\u00e6lg din bakke, uanset l\u00e6ngde eller stigning, og lad hvert skridt bringe dig t\u00e6ttere p\u00e5 en st\u00e6rkere og hurtigere l\u00f8ber.<\/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 er de pas, hvor du virkelig udfordrer dig selv og l\u00f8fter l\u00f8b til n\u00e6ste niveau. Gennem korte, intensive indsatser med rolig restitution imellem \u00f8ger du b\u00e5de farten og iltoptagelsen \u2013 og bliver b\u00e5de hurtigere og st\u00e6rkere.<\/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-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;\">T\u00e6rskel<\/h1><\/div><div class=\"fusion-text fusion-text-11\"><p>T\u00e6rskelfart er et \u201ckomfortabelt h\u00e5rdt\u201d tempo, hvor du l\u00f8ber hurtigt men kontrolleret \u2013 lige p\u00e5 gr\u00e6nsen, hvor kroppen kan n\u00e5 at h\u00e5ndtere m\u00e6lkesyren. M\u00e5let er at forbedre udholdenheden, s\u00e5 du kan holde et h\u00f8jt tempo i l\u00e6ngere tid, cirka i et tempo du kunne klare i 60 minutter eller ved en puls omkring 80\u201385 % af 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;\">Lang tur<\/h4><\/div><div class=\"fusion-text fusion-text-12\"><p>Den lange tur er l\u00f8berens hellige stund, hvor du opbygger udholdenhed og v\u00e6nner kroppen til at v\u00e6re i gang i lang tid. Jo l\u00e6ngere l\u00f8b du sigter mod, desto vigtigere bliver disse pas \u2013 de styrker b\u00e5de kroppen og den mentale udholdenhed, der bringer dig hele vejen til m\u00e5lstregen.<\/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;\">INDEN VI G\u00c5R I GANG<\/h1><\/div><div class=\"fusion-text fusion-text-13\"><p><strong>Din udgangspunkt<\/strong><br \/>\nTr\u00e6ner du allerede tre til fem gange om ugen og f\u00f8ler, at l\u00f8b er noget, du virkelig vil prioritere? S\u00e5 er dette program helt rigtigt for dig. Du b\u00f8r allerede nu kunne tage ud p\u00e5 ture op mod 20 kilometer, og har du tidligere erfaring med halvmaraton, er det en klar fordel \u2013 men ikke et absolut krav.  <\/p>\n<p><strong>Din tr\u00e6ning<\/strong><br \/>\nOver de kommende 12 uger vil du tr\u00e6ne fire til fem gange om ugen for at tage n\u00e6ste skridt i din udvikling og n\u00e6rme dig dit store dr\u00f8mmem\u00e5l. 21 097,5 meter er langt \u2013 is\u00e6r n\u00e5r du vil l\u00f8be hurtigt \u2013 og derfor bliver kontinuitet helt afg\u00f8rende for at lykkes. <\/p>\n<p>S\u00f8rg for, at de rolige pas virkelig er rolige. Det er s\u00e5dan, du holder dig frisk og klar, n\u00e5r det er tid til kvalitetspas og langpas. Fokus i programmet ligger p\u00e5 at forbedre din t\u00e6rskel og v\u00e6nne kroppen til hastigheder t\u00e6t p\u00e5 din planlagte konkurrencefart til HOKA Helsingborg Half Marathon. Det er her, du opbygger den kapacitet, der kr\u00e6ves for at l\u00f8be rigtig hurtigt.   <\/p>\n<p><strong>Din m\u00e5ls\u00e6tning<\/strong><br \/>\nM\u00e5let for \u00e5rets HOKA Helsingborg Half Marathon er at krydse m\u00e5lstregen med en sluttid omkring 1:25\u20131:45 \u2013 en inspirerende og udfordrende m\u00e5ls\u00e6tning. Men husk: n\u00e5r man er dedikeret og motiveret, er det let at presse for h\u00e5rdt. L\u00f8b klogt, hold igen n\u00e5r du skal, og turde hvile. Kontinuitet er alfa og omega p\u00e5 vejen mod din nye personlige rekord.<\/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-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-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-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;\">INDEN VI G\u00c5R I GANG<\/h1><\/div><div class=\"fusion-text fusion-text-14\"><p><strong>Din udgangspunkt<\/strong><br \/>\nTr\u00e6ner du allerede tre til fem gange om ugen og f\u00f8ler, at l\u00f8b er noget, du virkelig vil prioritere? S\u00e5 er dette program helt rigtigt for dig. Du b\u00f8r allerede nu kunne tage ud p\u00e5 ture op mod 20 kilometer, og har du tidligere erfaring med halvmaraton, er det en klar fordel \u2013 men ikke et absolut krav.  <\/p>\n<p><strong>Din tr\u00e6ning<\/strong><br \/>\nOver de kommende 12 uger vil du tr\u00e6ne fire til fem gange om ugen for at tage n\u00e6ste skridt i din udvikling og n\u00e6rme dig dit store dr\u00f8mmem\u00e5l. 21 097,5 meter er langt \u2013 is\u00e6r n\u00e5r du vil l\u00f8be hurtigt \u2013 og derfor bliver kontinuitet helt afg\u00f8rende for at lykkes. <\/p>\n<p>S\u00f8rg for, at de rolige pas virkelig er rolige. Det er s\u00e5dan, du holder dig frisk og klar, n\u00e5r det er tid til kvalitetspas og langpas. Fokus i programmet ligger p\u00e5 at forbedre din t\u00e6rskel og v\u00e6nne kroppen til hastigheder t\u00e6t p\u00e5 din planlagte konkurrencefart til HOKA Helsingborg Half Marathon. Det er her, du opbygger den kapacitet, der kr\u00e6ves for at l\u00f8be rigtig hurtigt.   <\/p>\n<p><strong>Din m\u00e5ls\u00e6tning<\/strong><br \/>\nM\u00e5let for \u00e5rets HOKA Helsingborg Half Marathon er at krydse m\u00e5lstregen med en sluttid omkring 1:25\u20131:45 \u2013 en inspirerende og udfordrende m\u00e5ls\u00e6tning. Men husk: n\u00e5r man er dedikeret og motiveret, er det let at presse for h\u00e5rdt. L\u00f8b klogt, hold igen n\u00e5r du skal, og turde hvile. Kontinuitet er alfa og omega p\u00e5 vejen mod din nye personlige rekord.<\/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;\">OPBYGNING &amp; GRUNDTR\u00c6NING<\/h1><\/div><div class=\"fusion-text fusion-text-15\"><p>Nu tager vi afs\u00e6t mod \u00e5rets HOKA Helsingborg Half Marathon! De f\u00f8rste fire uger bruger vi p\u00e5 at l\u00e6gge et stabilt og kraftfuldt fundament \u2013 med varierede pas, der giver dig den bedst mulige start p\u00e5 den videre rejse mod dit m\u00e5l. <\/p>\n<p>Husk, at vi befinder os i grundopbygningen nu. Lad distance- og langpassene foreg\u00e5 i et roligt og behageligt tempo, hvor du f\u00f8ler kontrol og flow. N\u00e5r det derefter er tid til bakker, t\u00e6rskel og intervaller, m\u00e5 du gerne skrue op og l\u00f8be i et markant h\u00f8jere tempo. Denne balance skaber styrke, fart og udholdenhed, som du vil f\u00e5 stor gavn af senere. Nu begynder opbygningen af din hurtigste halvmaratonform!<\/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;\">Uge 1<\/h1><\/div><div class=\"fusion-text fusion-text-16\"><p><strong>Pas 1:<\/strong> Distance 60 min.<br \/>\n<strong>Pas 2:<\/strong> Bakke 6\u201310 \u00d7 60 sek. med joggepause ned<br \/>\n<strong>Pas 3:<\/strong> Distance 60 min.<br \/>\n<strong>Pas 4:<\/strong> Lang tur 15 km<\/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;\">Uge 2<\/h1><\/div><div class=\"fusion-text fusion-text-17\"><p>Pas 1: Distance 60 min.<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 6 \u00d7 3 min. (milfart + 10 sek\/km) med 90 sek. gangpause<br \/>\nPas 3: Distance 60 min. + 5 stigningsl\u00f8b<br \/>\n<strong>Pas 4:<\/strong> Lang tur 16 km<\/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;\">Uge 3<\/h1><\/div><div class=\"fusion-text fusion-text-18\"><p><strong>Pas 1:<\/strong> Distance 60 min<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 8\u201310 x 1000 m (10 km-tempo + 10 sek\/km) med 90 sek gangpause<br \/>\n<strong>Pas 3:<\/strong> Distance 60 min + 5 stk. stigningsl\u00f8b<br \/>\n<strong>Pas 4: <\/strong>Distance 60 min<br \/>\n<strong>Pas 5:<\/strong> Langtur 18 km<\/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;\">Uge 4<\/h1><\/div><div class=\"fusion-text fusion-text-19\"><p><strong>Pas 1:<\/strong> Distance 60 min<br \/>\n<strong>Pas 2:<\/strong> Bakke 3 x 120 sek + 3 x 90 sek + 3 x 60 sek med joggepause ned<br \/>\n<strong>Pas 3:<\/strong> T\u00e6rskel 10 x 500 m (10 km-tempo + 10 sek\/km) med 60 sek st\u00e5pause<br \/>\n<strong>Pas 4:<\/strong> Langtur 18 km<\/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;\">OPBYGNING &amp; GRUNDTR\u00c6NING<\/h4><\/div><div class=\"fusion-text fusion-text-20\"><p>Nu tager vi afs\u00e6t mod \u00e5rets HOKA Helsingborg Half Marathon! De f\u00f8rste fire uger bruger vi p\u00e5 at l\u00e6gge et stabilt og kraftfuldt fundament \u2013 med varierede pas, der giver dig den bedst mulige start p\u00e5 den videre rejse mod dit m\u00e5l. <\/p>\n<p>Husk, at vi befinder os i grundopbygningen nu. Lad distance- og langpassene foreg\u00e5 i et roligt og behageligt tempo, hvor du f\u00f8ler kontrol og flow. N\u00e5r det derefter er tid til bakker, t\u00e6rskel og intervaller, m\u00e5 du gerne skrue op og l\u00f8be i et markant h\u00f8jere tempo. Denne balance skaber styrke, fart og udholdenhed, som du vil f\u00e5 stor gavn af senere. Nu begynder opbygningen af din hurtigste halvmaratonform!<\/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;\">Uge 1<\/h4><\/div><div class=\"fusion-text fusion-text-21\"><p><strong>Pas 1:<\/strong> Distance 60 min.<br \/>\n<strong>Pas 2:<\/strong> Bakke 6\u201310 \u00d7 60 sek. med joggepause ned<br \/>\n<strong>Pas 3:<\/strong> Distance 60 min.<br \/>\n<strong>Pas 4:<\/strong> Lang tur 15 km<\/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;\">Uge 2<\/h4><\/div><div class=\"fusion-text fusion-text-22\"><p>Pas 1: Distance 60 min.<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 6 \u00d7 3 min. (milfart + 10 sek\/km) med 90 sek. gangpause<br \/>\nPas 3: Distance 60 min. + 5 stigningsl\u00f8b<br \/>\n<strong>Pas 4:<\/strong> Lang tur 16 km<\/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;\">Uge 3<\/h4><\/div><div class=\"fusion-text fusion-text-23\"><p><strong>Pas 1:<\/strong> Distance 60 min<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 8\u201310 x 1000 m (10 km-tempo + 10 sek\/km) med 90 sek gangpause<br \/>\n<strong>Pas 3:<\/strong> Distance 60 min + 5 stk. stigningsl\u00f8b<br \/>\n<strong>Pas 4: <\/strong>Distance 60 min<br \/>\n<strong>Pas 5:<\/strong> Langtur 18 km<\/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;\">Uge 4<\/h4><\/div><div class=\"fusion-text fusion-text-24\"><p><strong>Pas 1:<\/strong> Distance 60 min<br \/>\n<strong>Pas 2:<\/strong> Bakke 3 x 120 sek + 3 x 90 sek + 3 x 60 sek med joggepause ned<br \/>\n<strong>Pas 3:<\/strong> T\u00e6rskel 10 x 500 m (10 km-tempo + 10 sek\/km) med 60 sek st\u00e5pause<br \/>\n<strong>Pas 4:<\/strong> Langtur 18 km<\/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-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;\">BAKKE &amp; T\u00c6RSKEL<\/h1><\/div><div class=\"fusion-text fusion-text-25\"><p>I dette tr\u00e6ningsblok l\u00e6gger vi ekstra fokus p\u00e5 bakker og t\u00e6rskelpas. Det er nu, vi opbygger den vigtige kontinuitet, styrker din l\u00f8bestyrke og forbedrer din udholdenhed. Her formes fundamentet for alvor \u2013 det er i dette blok, du skaber den kapacitet, der er n\u00f8dvendig for at n\u00e5 dit dr\u00f8mmem\u00e5l.<\/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-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;\">Uge 5<\/h1><\/div><div class=\"fusion-text fusion-text-26\"><p><strong>Pas 1:<\/strong> Distance 60 min<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 6 x 5 min (10 km-tempo + 10 sek\/km) med 60 sek st\u00e5pause<br \/>\n<strong>Pas 3:<\/strong> T\u00e6rskel 10 x 3 min (10 km-tempo + 10 sek\/km) med 60 sek st\u00e5pause<br \/>\n<strong>Pas 4:<\/strong> Distance 60 min + 10 stigningsl\u00f8b<br \/>\n<strong>Pas 5:<\/strong> Langtur 20 km (de sidste 5 km i halvmaratontempo + 10 sek\/km)<\/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-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;\">Uge 6<\/h1><\/div><div class=\"fusion-text fusion-text-27\"><p><strong>Pas 1:<\/strong> Distance 60 min med s\u00e5 mange bakker, du kan finde<br \/>\n<strong>Pas 2:<\/strong> Bakke 10 x 2 min med joggepause ned<br \/>\n<strong>Pas 3:<\/strong> Distance 60 min + 10 stigningsl\u00f8b<br \/>\nPas 4: Langtur 20 km<\/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-title title fusion-title-28 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;\">Uge 7<\/h1><\/div><div class=\"fusion-text fusion-text-28\"><p><strong>Pas 1:<\/strong> Distance 60 min<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 3 x 10 min (halvmaratontempo + 10 sek\/km) med 2 min joggepause<br \/>\n<strong>Pas 3:<\/strong> T\u00e6rskel 15 + 10 + 5 min (halvmaratontempo + 10 sek\/km) med 2 min joggepause<br \/>\n<strong>Pas 4:<\/strong> Distance 60 min + 10 stigningsl\u00f8b<br \/>\n<strong>Pas 5:<\/strong> Langtur 20 km<\/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-title title fusion-title-29 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-29\"><p>Pas 1: Distance 60 min.<br \/>\n<strong>Pas 2:<\/strong> Intervaller 2000 m + 3 \u00d7 1000 m + 2 \u00d7 500 m + 5 \u00d7 200 m (halvmaratonfart p\u00e5 den f\u00f8rste, \u00f8g 5 sek\/km for hvert s\u00e6t) med 90\u201360 sek st\u00e5pause<br \/>\n<strong>Pas 3:<\/strong> Intervaller 8 \u00d7 800 + 200 m med 60 sek st\u00e5pause (800 m i milfart direkte efterfulgt af 200 m lidt hurtigere)<br \/>\n<strong>Pas 4:<\/strong> Lang tur 22 km<\/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-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-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-30 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;\">T\u00c6RSKEL &amp; FORMTOPNING<\/h1><\/div><div class=\"fusion-text fusion-text-30\"><p>Med kun fire uger tilbage til det store m\u00e5l l\u00e6gger vi nu fokus p\u00e5 t\u00e6rskelpassene, efterfulgt af den vigtige formtopning. Det store arbejde er afsluttet \u2013 nu handler det om at tr\u00e6ne klogt, holde dig hel og give kroppen chancen for at tage alt det til sig, som du har bygget op. <\/p>\n<p>Det er nu, det g\u00e6lder. Du er t\u00e6t p\u00e5. Den f\u00f8rste l\u00f8rdag i september har du alt, hvad der kr\u00e6ves for at s\u00e6tte en ny personlig rekord ved HOKA Helsingborg Half Marathon!<\/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-title title fusion-title-31 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;\">Uge 9<\/h1><\/div><div class=\"fusion-text fusion-text-31\"><p><strong>Pas 1:<\/strong> Distance 75 min<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 6 x 2 km (konkurrencetempo + 10 sek\/km) med 1 km joggepause<br \/>\n<strong>Pas 3:<\/strong> Distance 60 min + 10 stigningsl\u00f8b<br \/>\n<strong>Pas 4:<\/strong> Bakke 10 x 2 min + 10 x 1 min med joggepause ned<br \/>\n<strong>Pas 5:<\/strong> Langtur 22 km<\/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-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;\">Uge 10<\/h1><\/div><div class=\"fusion-text fusion-text-32\"><p><strong>Pas 1:<\/strong> Distance 60 min<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 4 + 3 + 2 + 1 km (konkurrencetempo + 10 sek\/km) med 1 km joggepause<br \/>\n<strong>Pas 3:<\/strong> Distance 50 min + 5 stigningsl\u00f8b<br \/>\n<strong>Pas 4:<\/strong> 12 x 1000 m (konkurrencetempo + 10 sek\/km) med 60 sek st\u00e5pause<br \/>\n<strong>Pas 5:<\/strong> Langtur 25 km<\/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-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;\">Uge 11<\/h1><\/div><div class=\"fusion-text fusion-text-33\"><p><strong>Pas 1:<\/strong> Distance 60 min + 10 stigningsl\u00f8b<br \/>\n<strong>Pas 2:<\/strong> Intervaller 4 \u00d7 4 \u00d7 400 m med 50\/40\/30 sekunders pause (milfart)<br \/>\n<strong>Pas 3:<\/strong> Fartlek 5 km 70 sek hurtigt \/ 20 sek roligt<br \/>\n<strong>Pas 4:<\/strong> Lang tur 15 km<\/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-title title fusion-title-34 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;\">Uge 12<\/h1><\/div><div class=\"fusion-text fusion-text-34\"><p><strong>Pas 1:<\/strong> Distance 50 min<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 5 x 1000 m (konkurrencetempo) med 90 sek st\u00e5pause<br \/>\n<strong>Pas 3:<\/strong> Distance 50 min + 5 stigningsl\u00f8b<br \/>\n<strong>Pas 4:<\/strong> HOKA Helsingborg Half Marathon<\/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-medium-visibility fusion-no-large-visibility\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-center fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-35 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:20px;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-title title fusion-title-35 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;\">T\u00c6RSKEL &amp; FORMTOPNING<\/h4><\/div><div class=\"fusion-text fusion-text-35\"><p>Med kun fire uger tilbage til det store m\u00e5l l\u00e6gger vi nu fokus p\u00e5 t\u00e6rskelpassene, efterfulgt af den vigtige formtopning. Det store arbejde er afsluttet \u2013 nu handler det om at tr\u00e6ne klogt, holde dig hel og give kroppen chancen for at tage alt det til sig, som du har bygget op. <\/p>\n<p>Det er nu, det g\u00e6lder. Du er t\u00e6t p\u00e5. Den f\u00f8rste l\u00f8rdag i september har du alt, hvad der kr\u00e6ves for at s\u00e6tte en ny personlig rekord ved 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-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;\">Uge 9<\/h4><\/div><div class=\"fusion-text fusion-text-36\"><p><strong>Pas 1:<\/strong> Distance 75 min<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 6 x 2 km (konkurrencetempo + 10 sek\/km) med 1 km joggepause<br \/>\n<strong>Pas 3:<\/strong> Distance 60 min + 10 stigningsl\u00f8b<br \/>\n<strong>Pas 4:<\/strong> Bakke 10 x 2 min + 10 x 1 min med joggepause ned<br \/>\n<strong>Pas 5:<\/strong> Langtur 22 km<\/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-title title fusion-title-37 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;\">Uge 10<\/h4><\/div><div class=\"fusion-text fusion-text-37\"><p><strong>Pas 1:<\/strong> Distance 60 min<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 4 + 3 + 2 + 1 km (konkurrencetempo + 10 sek\/km) med 1 km joggepause<br \/>\n<strong>Pas 3:<\/strong> Distance 50 min + 5 stigningsl\u00f8b<br \/>\n<strong>Pas 4:<\/strong> 12 x 1000 m (konkurrencetempo + 10 sek\/km) med 60 sek st\u00e5pause<br \/>\n<strong>Pas 5:<\/strong> Langtur 25 km<\/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-title title fusion-title-38 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;\">Uge 11<\/h4><\/div><div class=\"fusion-text fusion-text-38\"><p><strong>Pas 1:<\/strong> Distance 60 min + 10 stigningsl\u00f8b<br \/>\n<strong>Pas 2:<\/strong> Intervaller 4 \u00d7 4 \u00d7 400 m med 50\/40\/30 sekunders pause (milfart)<br \/>\n<strong>Pas 3:<\/strong> Fartlek 5 km 70 sek hurtigt \/ 20 sek roligt<br \/>\n<strong>Pas 4:<\/strong> Lang tur 15 km<\/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-title title fusion-title-39 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;\">Uge 12<\/h4><\/div><div class=\"fusion-text fusion-text-39\"><p><strong>Pas 1:<\/strong> Distance 50 min<br \/>\n<strong>Pas 2:<\/strong> T\u00e6rskel 5 x 1000 m (konkurrencetempo) med 90 sek st\u00e5pause<br \/>\n<strong>Pas 3:<\/strong> Distance 50 min + 5 stigningsl\u00f8b<br \/>\n<strong>Pas 4:<\/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\" 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:20px;--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-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-40 fusion-text-no-margin\" style=\"--awb-margin-top:15px;--awb-margin-right:15px;--awb-margin-bottom:15px;--awb-margin-left:15px;\"><h1>Kan du ikke finde det, du s\u00f8ger?<\/h1>\n<p>G\u00e5 ind p\u00e5 vores <span style=\"color: #35b6b4;\"><a href=\"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/faq\/?lang=da\">FAQ<\/a><\/span> for at finde de mest almindelige sp\u00f8rgsm\u00e5l og svar.<\/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\" 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-41 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><\/div><\/div><\/div><\/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-1759","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1759","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=1759"}],"version-history":[{"count":4,"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1759\/revisions"}],"predecessor-version":[{"id":2934,"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/pages\/1759\/revisions\/2934"}],"wp:attachment":[{"href":"https:\/\/helsingborgmarathon.se\/sites\/hbgm.se\/wp-json\/wp\/v2\/media?parent=1759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}