My Mountain Marathon Training Online Program – Week 12
Three fantastic weeks of training and racing in front of me in my favourite mountain village Åre in the north of Sweden.
I just love this town and I’m enjoying every little moment being here. The Swedish mountains are gorgeous and they really have something special to offer.
I’ve been training a lot now all year (4-6 times a week), about 5-10 hours a week, for my three big goals. One of them was Santana Skyrace at Madeirathis June and the next one is Kia Mountain Marathon 43k, 2100 D+ here in Åre the 3’th of August, and the hardest race will be Buff “Bydalens Mountain Marathon” 50k, 2900 D+ the 24 of August.
So, right now I’m just enjoying the mountains doing some nice mountain training, preparing for the race…
About 12 Weeks ago I escalated my training program one more level and started to train with Fernando. A personal trainer from Spain specialised on ultra-trail and Skyrynning.
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 12 of my online training with Fernando…
Training week 12
17 July – 23 July…
Wednesday
Pace changes
Warm up
10 min @ 151 bpm
Zone 1: Recovery
Repeat 4 times
Hard
5 min @ 173 bpm
Zone 4: Sub Threshold
Easy
1:30 @ 155 bpm
Zone 2: Aerobic
Cool Down
10 min @ 155 bpm
Zone 2: Aerobic
Total time: 46 min
Stretching multisport
Total time: 16 min
Thursday
Functional Strength Training upper body and CORE
Wall slide, plank, scapula push ups, row with rubber band, one arm chest press. Streching exercises for pectorals, deltoides and core
Total time: 1 hour
Friday
Easy running 30-40 min zones 1,2 and 3 (maximum)
Total time: 44 min
Cuadriceps down with the knees + lateral plank
Total time: 12 min
Foam roller
Total time: 12 min
Saturday
Rest day – Travelling to Åre
Sunday
Mountain running – Uphill – Åre
Total time: 1 hour 30 minutes
Monday
Mountain running – Easy trail
Total time: 1 hour 30 minutes
Tuesday
Rest day and horseback riding
Very relaxing activity and also good for core and back 
Summary of the week
About 6 hours effective training time this week. It’s been a very good week and I can feel and see that my results from the training is coming just in time for the race.
Fernandos pulse training methods is forsure starting to bring in some results. My watch measured a new VO2 max.
Check out week 13!
https://arduua.com/2019/08/02/my-mountain-marathon-training-online-program-week-13/
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
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Webpage / Blog: https://arduua.com/