Training program 6 km
Instructions for the exercise program
- The training program works with a 4-week cycle: the 1st week is light, weeks 2-3 are medium and the 4th is always hard. The most important thing is to keep the light things light, so that the body can certainly recover properly from time to time. During the hard weeks, you can challenge yourself better.
- You can vary between running and walking according to your own experience or e.g. 1 minute run-2 minute walk in periods. Only run short stretches at first. The aim is to build basic fitness, not maximum endurance.
- Sometimes you can replace one run with e.g. cycling, if your legs are not used to running or get sore from a sudden increased load.
- A fitness circuit can be bodyweight training, kettlebells or the gym.
- Always listen to your body, DO NOT exercise when you have a cold.
Program
15.–21.4.
1 week
| MA: | 30 min jogging |
| TI: | |
| WED: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | |
| LA: | 30-45 min jogging |
| SU: |
22.–28.4.
2nd week
| MA: | 30 min jogging |
| TI: | |
| WED: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | |
| LA: | 35-45 min jogging |
| SU: |
29.4.–5.5.
3rd week
| MA: | 30-40 min jogging |
| TI: | |
| WED: | initial warm-up 5-10 min run, 20 min fitness circuit, final warm-up 5 min run |
| TO: | |
| P.E.: | |
| LA: | 35-45 min jogging |
| SU: |
6.–12.5.
4th week
| MA: | 30-40 min jogging |
| TI: | |
| WED: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | initial warm-up 5 min jogging, 1x 10 min run, final warm-up 5-10 min jogging |
| LA: | |
| SU: | 45-60 min brisk walk |
13.–19.5.
5th week
| MA: | 30-40 min jogging |
| TI: | |
| WED: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | |
| LA: | 35-45 min jogging |
| SU: |
20.–26.5.
6th week
| MA: | 30-40 min jogging |
| TI: | |
| WED: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | |
| LA: | 45 min jogging |
| SU: |
27.5.–2.6.
7th week
| MA: | 35-40 min jogging |
| TI: | |
| WED: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | |
| LA: | 45-60 min jogging |
| SU: |
3–9 June
8th week
| MA: | 40 min jogging |
| TI: | |
| WED: | initial warm-up 10 min, 20 min fitness circuit, final warm-up 10 min |
| TO: | |
| P.E.: | initial warm-up 5 min jogging, 1x 15 min run, final warm-up 5-10 min jogging |
| LA: | |
| SU: | 60 min brisk walk |
10.–16.6.
9th week
| MA: | 40-45 min jogging |
| TI: | |
| WED: | initial warm-up 5 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | |
| LA: | 50min jogging |
| SU: |
17.–23.6.
10th week
| MA: | 45 min jogging |
| TI: | |
| WED: | initial warm-up 5 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | |
| LA: | 60min jogging |
| SU: |
24.–30.6.
11th week
| MA: | 45 min jogging |
| TI: | |
| WED: | initial warm-up 5 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | |
| LA: | 30min calm run |
| SU: |
1–7 July
12th week
| MA: | 30 min jogging |
| TI: | |
| WED: | 30 minutes of outdoor activities |
| TO: | |
| P.E.: | |
| LA: | COMPETITION DAY! 6 km trail run |
| SU: |
Training program 13 km
Instructions for the exercise program
- The training program works with a 4-week cycle: the 1st week is light, weeks 2-3 are medium and the 4th is always hard. The most important thing is to keep the light things light, so that the body can certainly recover properly from time to time. During the hard weeks, you can challenge yourself better.
- You can vary between running and walking according to your own experience or e.g. 1 minute run-2 minute walk in periods. Only run short stretches at first. The aim is to build basic fitness, not maximum endurance.
- Sometimes you can replace one run with e.g. cycling, if your legs are not used to running or get sore from a sudden increased load.
- A fitness circuit can be bodyweight training, kettlebells or the gym. (doing this is recommended because trail running challenges the muscles a lot.)
- Always listen to your body, DO NOT exercise when you have a cold.
Program
15.–21.4.
1 week
| MA: | 40 min jog/calm run |
| TI: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| WED: | |
| TO: | |
| P.E.: | |
| LA: | 50 min jog/calm run |
| SU: |
22.–28.4.
2nd week
| MA: | 45 min jog/calm run |
| TI: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| WED: | |
| TO: | warm-up. 5 min jogging, 4x50s brisk running/2 min walking recovery, final warm-up 5-10 min |
| P.E.: | |
| LA: | 60 min jog/calm run |
| SU: |
29.4.–5.5.
3rd week
| MA: | 45 min jog/calm run |
| TI: | initial warm-up 5-10 min run, 20 min fitness circuit, final warm-up 5 min run |
| WED: | |
| TO: | warm-up. 5 min jogging, 4x50s brisk running/2 min walking recovery, final warm-up 5-10 min |
| P.E.: | |
| LA: | |
| SU: | 60 min jog/calm run |
6.–12.5.
4th week
| MA: | 45 min jog/calm run |
| TI: | |
| WED: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | initial warm-up 10 min jogging, 1x 10 min steady run, final warm-up 10 min jogging |
| LA: | |
| SU: | 75 min brisk walk |
13.–19.5.
5th week
| MA: | 30-40 min jogging/calm run |
| TI: | |
| WED: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | |
| LA: | 45 min jog/calm run |
| SU: |
20.–26.5.
6th week
| MA: | 35-40 min jog/calm run |
| TI: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| WED: | |
| TO: | initial warm-up 5 min jogging, 4x60s brisk running/2 min walking recovery, final warm-up 5-10 min |
| P.E.: | |
| LA: | 60-70min running walk/calm run |
| SU: |
27.5.–2.6.
7th week
| MA: | 35-40 min jog/calm run |
| TI: | initial warm-up 5-10 min, 20 min fitness circuit, final warm-up 5 min |
| WED: | |
| TO: | initial warm-up 5 min jogging, 4x60s brisk running/2 min walking recovery, final warm-up 5-10 min |
| P.E.: | |
| LA: | 60-70 min jogging/calm run |
| SU: |
3–9 June
8th week
| MA: | 40 min jog/calm run |
| TI: | |
| WED: | initial warm-up 10 min, 20 min fitness circuit, final warm-up 10 min |
| TO: | |
| P.E.: | initial warm-up 5 min jogging, 1x 15 min run, final warm-up 5-10 min jogging |
| LA: | |
| SU: | 90 min brisk walk |
10.–16.6.
9th week
| MA: | 40-45 min jogging/calm run |
| TI: | |
| WED: | initial warm-up 5 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | |
| P.E.: | |
| LA: | 60min running walk/calm run |
| SU: |
17.–23.6.
10th week
| MA: | 45 min jog/calm run |
| TI: | initial warm-up 5 min, 20 min fitness circuit, final warm-up 5 min |
| WED: | |
| TO: | initial warm-up 10 min jogging, 4x60s brisk running/2 min walking recovery, final warm-up 5-10 min |
| P.E.: | |
| LA: | 75min running walk/calm run |
| SU: |
24.–30.6.
11th week
| MA: | 45 min jog/calm run |
| TI: | |
| WED: | initial warm-up 5 min, 20 min fitness circuit, final warm-up 5 min |
| TO: | initial warm-up 10 min jogging, 4x60s brisk running/2 min walking recovery, final warm-up 5-10 min |
| P.E.: | |
| LA: | 30min calm run |
| SU: |
1–7 July
12th week
| MA: | 30 min jog/calm run |
| TI: | |
| WED: | 30 minutes of outdoor activities |
| TO: | |
| P.E.: | |
| LA: | COMPETITION DAY! 13 km trail run |
| SU: |
