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Træningsprogram Essay

793 words - 4 pages

Grundtræningsprogram – 5 uger

1) Mine træningserfaringer er, at jeg i 8 år har danset på højt plan. Der er lige siden jeg var lille blevet taget udgangspunkt i, at jeg skulle kunne udvikle min krop mere på det smidige plan. Jeg træner smidighed 2-3 gange i ugen, for at jeg hver gang kan se fremskridt i mine øvelser. Hver gang kan jeg se mig selv forbedre, det at min krop kan strække sig mere end sidste træning, betyder for mig at jeg har gjort fremskridt. Jeg har i længere tid løbet en del, hvor jeg har prøvet at udvikle min udholdenhed til at kunne løbe længere. Efter en god løbetur går jeg meget op i at få mine muskler ud strækket så der er større chance for at forhindre skader ved spændte muskler.

2) Jeg vil dels gerne vedligeholde min smidighed samtidigt med at jeg øger min udholdenhed til at kunne løbe fra 5 km til 10 km inden for 3 måneder.

3) For at kunne opnå dette skal jeg ind og arbejde med noget aerob træning (interval) f.eks. hvis man løber med ...view middle of the document...

I rolig tempo.
Løb 25 min hvor du undervejs holder 2 gå pauser á 1 min.
25 min. total | |12 min. opvarmning.
løb i roligt tempo.8min. interval: løb 4x1 min med 1 min gang i pause. Løb intervallerne i så højt et tempo du kan, Puls zone 80-90% 2 min. rask gang
!0 min. løb i roligt tempo
32 min. | |25 min. løb i roligt tempo. Løb 25 min hvor du undervejs holder 2 gå pauser á 1 min. pulszone 60-75 %
25 min. total |30 min. rask gang
Gå en frisk tur
30 min. total | |Uge 2 | |25 min. I rolig tempo.
Løb 25 min hvor du undervejs holder 2 gå pauser á 1 min.
25 min. total
| |12 min. opvarmning.
løb i roligt tempo.8min. interval: løb 4x1 min med 1 min gang i pause. Løb intervallerne i så højt et tempo du kan, Puls zone 80-90% 2 min. rask gang
!0 min. løb i roligt tempo
32 min. | |25 min. løb i roligt tempo. Løb 25 min hvor du undervejs holder 2 gå pauser á 1 min. pulszone 60-75 %
25 min. total |3o min. rask gang
Gå en frisk tur
30 min. total | |Uge 3 | |15 min. opvarmning.
1 min. rask gang. 9min interval. Løb 5x1 med 1 min gang i pause. Løb intervallerne i så højt et tempo du kan. 2 min rask gang. 10 min løb – rolig tempo
37 min. total
| |25 min. I rolig tempo.
Løb 25 min hvor du undervejs holder 2 gå pauser á 1 min.
25 min. total | |30 min. løb i moderat tempo. Løb 30 min. hvor du undervejs holder 2 gå pauser á 1 min
30 min. total |35 min. rask gang. Gå en frisk tur
35 min. total | |Uge 4 | |30 min. løb i moderat tempo. Løb 30 min. hvor du undervejs holder én gå-pause á 1 min.
30 min. | |15 min. opv
1 min. rask gang. 10 min interval – 4x1/2 min, med 1 min gang i pause.
2 min rask gang.
10 min. løb | |45 min. løb i roligt tempo. Undervejs holde 3 gå pauser a 1 min.
45 min. |40 min. løb i roligt tempo. Undervejs holde 3 pauser a 1 min.
40 min. | |Uge 5 | |35 min. løb i roligt tempo. Løb 35 min. hvor du undervejs holder 3 gå pauser á 1 min.
35 min. total | |15 min. opvarmning. 1 min rask gang, 9 min. interval: 5x1 min med 1 gang i pause. Pulszone 80-90 % 2 min, rask gang. 10 min. løb i roligt tempo
37 min. total | |40 min. løb i roligt tempo. Løb 40 min hvor du efter behov undervejs holder gå-pauser á 1 min.
40 min. total |45 min. løb i roligt tempo. Løb 45 min hvor du efter behov undervejs holder gå-pauser á 1 min.
40 min total.

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