My Mountain Marathon Training Online Program – Week 12
26 July 2019

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…

View from Åreskutan, Sweden.
Östra leden Åre, Sweden

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…


Pace changes

Warm up

10 min @ 151 bpm
Zone 1: Recovery
Repeat 4 times


5 min @ 173 bpm
Zone 4: Sub Threshold


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


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


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


Rest day – Travelling to Åre


Mountain running – Uphill – Åre

Total time: 1 hour 30 minutes

Katinka Nyberg Åreskutan, Sweden


Mountain running – Easy trail

Total time: 1 hour 30 minutes

Easy trail, Åre Sweden


Rest day and horseback riding

Very relaxing activity and also good for core and back ?

Horseback riding with “Åre Ridcenter”, Ottsjö, Sweden.

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!

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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Facebook group: SkyRunner Adventurers


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