My Mountain Marathon Training Online Program – Week 9
I’m missing my trails in Sweden, but the training must go on as good as possible.
It’s been way too much street-running for me the past week and my scapula/shoulder problems are getting worse.
The solution to that is to a lot more of the functional training that I always have incorporated in my training more or less…
If you haven’t read part 1, I recommend starting with that one…
My Mountain Marathon Training Online Program – Week 1
This is week 9 of my online training with Fernando…
Training week 9
26 June – 2 July…
Wednesday
Rest day – Walking
Thursday
Long easy running
Instructions from coach:
Aerobic, If you can keep zones 1 and 2 perfect. No problem if you need some zone 3 (It is normal, we are improving yet your aerobic capacity)
Total time: 1 :30
Friday
Pace changes short and fast interwalls
I did the workout on a traidmill with some incline in the fast intervalls, and then jump off.
10 min (11.5km/h, 0 incline)
1 min (12 km/h, 12 incline)
1 min (off/still)
2 min (10 km/h, 10 incline)
2 min (off/still)
3 min (10 km/h, 5-8 incline)
3 min (slow run, 0 incline)
5 min (slow run, 0 incline)
Total time: 30 min
Functiional training for scapula and glutes
Total time: 30 min
Saturday
Rest day flying home from San Diego
Sunday
Rest day flying home from San Diego
Monday
Rest day flying to Cypyus
Tuesday
Functional strength training
Glutes exersises, Core exersises, Scapula exercices, one leg balance squat, hips Mobility, chest stretch, etc…
Total time: 1 hour
Summary of the week
Only 3.5 hours effective training time this week because of all this travelling and scapula/shoulder problems.
I hope that next week will be a better week!
Check out week 10…
https://arduua.com/2019/07/24/my-mountain-marathon-training-online-program-week-10/
Happy SkyRunning!
/Katinka
Facts
Name: Katinka Nyberg
Nationality: Swedish
Age: 45
Family: My husband Fredrik and my twins Tom & Matilda 8 years
Country/town: Stockholm, Sweden
Your team or sponsor now: SkyRunner
Occupation: Founder SkyRunner
Background: Entrepreneur in IT
Education: Backelor of science, IT
Facebook page personal: https://www.facebook.com/katinkakvist
Facebook page: hhttps://www.facebook.com/skyrunner.nu
Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/
Instagram: https://www.instagram.com/skyrunner.nu/
Webpage / Blog: https://arduua.com/