My Mountain Marathon Training Online Program – Week 11
17 July 2019

My Mountain Marathon Training Online Program – Week 11

It’s been very hot and very hard here at Cyprus, but I can see that the results are coming.

My training program is evolving, and the paces are getting longer now. It’s very hot here at Cyprus (about 35 degrees) and I have been running with extreme high pulse all week because of the heat.

The training method with lots of low pulse running + some very high pulse running + strength training + stretch is working very well for me and my VO2 max is getting better and better.

If you like to see the whole training program from week 1 start here.

My Mountain Marathon Training Online Program – Week 1

This is week 11 of my online training with Fernando…

Cyprus, training on the beach.
Cyprus, training on the beach.

Training week 11

10 July – 16 July…


Rest day


Easy Running 30 min + 15 min in progression from zone 2 to 5

Total time: 45 minutes


Strength training

Cuadriceps down with the knees + lateral plank

Total time: 10 min

Legs running circuit

  1. Burpees
  2. Jump lunges
  3. Knee up
  4. Sumo squats
  5. Walking lunges
  6. Raised reversed lunges
  7. Jump squat

Running 30-40 seconds between every exercise. Do one or two laps to the circuit, according to your feelings. Rest 2 or 3 minutes between laps

Total time: 20 min


Long run

Total time: 1 hour 30 min


Total time: 20 min


Easy run

Total time: 40 min


Total time: 16 min


Functional strength training 

Glutes exersises, Core exersises, Scapula exercices, one leg balance squat, hips Mobility, chest stretch, etc…

Total time: 1 hour


Rest day. Travelling back to Sweden.

Summary of the week

About 5 hours effective training time this week. It’s been very hot and I’ve been running in my highest pulse zones, but it has been a good week.

Fernandos pulse training methods is forsure starting to bring in some results. My watch measured a new VO2 max.

Check out week 12…

Happy SkyRunning!



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

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