23 August 2019

My Mountain Marathon Training Online Program – Week 16

Only a couple of days left to Bydalens Fjällmaraton 50k, 2900 D+, the 24 of August 2019. My greatest sports challenge in life so far.

I just love challenges and I like to believe that anything that I want to do is possible. Bydalens Fjällmaraton 50k, 2900 D+ is a race that I’ve been dreaming about doing for many years now, and now it’s the time.

When I started training specifically for this race eight months ago, I wasn’t even close, but now I am. I’ve been training a lot and this time I’m well prepared. I’ve been following the program online that my personal trainer Fernando from Spain made for me, and it has been working out very well.

This last week before the race I’ve just been doing some easy training and pace changes, just to get some speed. I’ve also been doing some mountaineering checking out parts of the routes of the race.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 16 of my online training with Fernando…

Training week 16

14 August – 20 August…

Wednesday

Walking

Total time: 60 minutes

Thursday

Easy run

Easy run 25-30 minutes: Choose a pace you can keep easy.

Short progressions: running 50-60 meters beginning slow and ending fast and light

Total time: 40 minutes

Stretch

Total time: 20 minutes

Friday

Pace changes

1. Warm up
   10 min @ 5 RPE
2. Active
   1 min @ 8 RPE
3. Recovery
   1 min @ 6 RPE
4. Active
   2 min @ 8 RPE
5. Recovery
   2 min @ 6 RPE
6. Active
   3 min @ 8 RPE
7. Recovery
   3 min @ 6 RPE
8. Active
   1 min @ 8 RPE
9. Recovery
   1 min @ 6 RPE
10. Active
    2 min @ 8 RPE
11. Recovery
    2 min @ 6 RPE
12. Active
    3 min @ 8 RPE
13. Cool Down
    5 min @ 5 RPE

Total time: 40  minutes

Stretch

Total time: 20 minutes

Saturday

Rest day

Sunday

Rest day

Monday

Pace changes

1. Warm up10 min @ 5 RPE
   Easy Warm up and ending with running technical exercises like skipping, lateral running and multijumps
2. Repeat 3 times
   1. Hard
      45 sec @ 8 RPE
   2. Easy
      1:15 @ 5 RPE
3. Recovery3 min @ 5 RPE
4. Repeat 3 times
   1. Hard45 sec @ 8 RPE
   2. Easy1:15 @ 5 RPE
5. Cool down5 min @ 5 RPE

Tuesday

Walking

Total time: 60 minutes

Summary of the week

A boring week with too little training waiting for the race 

Check out week 17!

https://arduua.com/2019/08/31/my-mountain-marathon-training-online-program-week-17-last-post-in-series/

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/

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Webpage / Blog: https://arduua.com/