{"id":446,"date":"2025-01-01T11:59:40","date_gmt":"2025-01-01T11:59:40","guid":{"rendered":"https:\/\/hagild.com\/?p=446"},"modified":"2025-01-01T13:08:19","modified_gmt":"2025-01-01T13:08:19","slug":"selvom-morgentraening-gaar-godt-saa-er-der-stadig-plads-til-mere-og-mere-struktur-nytaarsforsaet","status":"publish","type":"post","link":"https:\/\/hagild.com\/?p=446","title":{"rendered":"Selvom morgentr\u00e6ning g\u00e5r godt, s\u00e5 er der stadig plads til mere og mere struktur"},"content":{"rendered":"\n<figure class=\"wp-block-pullquote\"><blockquote><p>Nyt\u00e5rsfors\u00e6t<\/p><cite>Projekt og ambition for 2025<\/cite><\/blockquote><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Morgencirkel: Pull Ups (kun man\/tir\/ons\/tor\/s\u00f8n), Squats, Push Ups, Situp, Planke og Stretching. Ud af sengen og lige den f\u00f8rste runde bio habits, og s\u00e5 er det igang med dagens runde. Ikke noget vildt, men bare lige for at starte kroppen op. Regn med at det tager ca. 25 minutter<\/li>\n\n\n\n<li>Daglig tr\u00e6ning i mindst 30 minutter<\/li>\n\n\n\n<li>L\u00f8be Royal Run 10 km  sammen med yngste datter 09\/06-2025 i K\u00f8benhavn<\/li>\n\n\n\n<li>Cykle mere<\/li>\n\n\n\n<li>Spise sundere<\/li>\n\n\n\n<li>Yoga m\u00e5 godt fylde noget mere<\/li>\n<\/ol>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\"><\/div>\n<\/div>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><\/summary>\n<p class=\"wp-block-paragraph\"><\/p>\n<\/details>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<h1 class=\"wp-block-heading\">Plan for at n\u00e5 fra 5 km til 10 km l\u00f8b som begynder<\/h1>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Denne plan er designet til at tage dig fra begynder til 10 km l\u00f8b over en periode p\u00e5 12 uger. Uanset din nuv\u00e6rende form kan du f\u00f8lge denne plan for at opbygge din udholdenhed og forbedre din l\u00f8bepr\u00e6station. Husk lige at checke med en l\u00e6ge om du kan holde til det, og lyt til din krop, det er bedre at bruge l\u00e6ngere tid p\u00e5 at tr\u00e6ne end lang tid p\u00e5 at v\u00e6re skadet.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Uge 1-4: Opbygning af Grundl\u00e6ggende Udholdenhed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tirsdag:<\/strong> 20 min g\u00e5\/l\u00f8b (1 min l\u00f8b, 2 min g\u00e5)<\/li>\n\n\n\n<li><strong>Torsdag:<\/strong> 20 min g\u00e5\/l\u00f8b (1 min l\u00f8b, 2 min g\u00e5)<\/li>\n\n\n\n<li><strong>L\u00f8rdag:<\/strong> 20 min g\u00e5\/l\u00f8b (1 min l\u00f8b, 2 min g\u00e5)<\/li>\n\n\n\n<li><strong>S\u00f8ndag<\/strong>: 3 x 10\/20\/30 s\u00f8ndagsintervaller og let jogging<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tirsdag:<\/strong> 25 min g\u00e5\/l\u00f8b (1 min l\u00f8b, 1.5 min g\u00e5)<\/li>\n\n\n\n<li><strong>Torsdag:<\/strong> 25 min g\u00e5\/l\u00f8b (1.5 min l\u00f8b, 2 min g\u00e5)<\/li>\n\n\n\n<li><strong>L\u00f8rdag:<\/strong> 25 min g\u00e5\/l\u00f8b (2 min l\u00f8b, 2 min g\u00e5)<\/li>\n\n\n\n<li><strong>S\u00f8ndag<\/strong>: 3 x 10\/20\/30 s\u00f8ndagsintervaller og let jogging<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 3<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tirsdag:<\/strong> 30 min (2 min l\u00f8b, 2 min g\u00e5)<\/li>\n\n\n\n<li><strong>Torsdag:<\/strong> 30 min (3 min l\u00f8b, 2 min g\u00e5)<\/li>\n\n\n\n<li><strong>L\u00f8rdag:<\/strong> 30 min (4 min l\u00f8b, 2 min g\u00e5)<\/li>\n\n\n\n<li><strong>S\u00f8ndag<\/strong>: 3 x 10\/20\/30 s\u00f8ndagsintervaller og let jogging<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 4<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tirsdag:<\/strong> 35 min (5 min l\u00f8b, 3 min g\u00e5)<\/li>\n\n\n\n<li><strong>Torsdag:<\/strong> 35 min (6 min l\u00f8b, 3 min g\u00e5)<\/li>\n\n\n\n<li><strong>L\u00f8rdag:<\/strong> 35 min (7 min l\u00f8b, 3 min g\u00e5)<\/li>\n\n\n\n<li><strong>S\u00f8ndag<\/strong>: 3 x 10\/20\/30 s\u00f8ndagsintervaller og let jogging<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Uge 5-8: Forbedring af Udholdenhed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 5<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tirsdag:<\/strong> 40 min (8 min l\u00f8b, 3 min g\u00e5)<\/li>\n\n\n\n<li><strong>Torsdag:<\/strong> 40 min (10 min l\u00f8b, 4 min g\u00e5)<\/li>\n\n\n\n<li><strong>L\u00f8rdag:<\/strong> 40 min (12 min l\u00f8b, 4 min g\u00e5)<\/li>\n\n\n\n<li><strong>S\u00f8ndag<\/strong>: 3 x 10\/20\/30 s\u00f8ndagsintervaller og let jogging<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 6<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tirsdag:<\/strong> 45 min (15 min l\u00f8b, 5 min g\u00e5)<\/li>\n\n\n\n<li><strong>Torsdag:<\/strong> 45 min (18 min l\u00f8b, 5 min g\u00e5)<\/li>\n\n\n\n<li><strong>L\u00f8rdag:<\/strong> 45 min (20 min l\u00f8b, 5 min g\u00e5)<\/li>\n\n\n\n<li><strong>S\u00f8ndag<\/strong>: 3 x 10\/20\/30 s\u00f8ndagsintervaller og let jogging<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 7<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tirsdag:<\/strong> 50 min (22 min l\u00f8b, 5 min g\u00e5)<\/li>\n\n\n\n<li><strong>Torsdag:<\/strong> 50 min (25 min l\u00f8b, 5 min g\u00e5)<\/li>\n\n\n\n<li><strong>L\u00f8rdag:<\/strong> 50 min (27 min l\u00f8b, 5 min g\u00e5)<\/li>\n\n\n\n<li><strong>S\u00f8ndag<\/strong>: 3 x 10\/20\/30 s\u00f8ndagsintervaller og let jogging<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 8<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tirsdag:<\/strong> 55 min (30 min l\u00f8b, 5 min g\u00e5)<\/li>\n\n\n\n<li><strong>Torsdag:<\/strong> 55 min (35 min l\u00f8b, 5 min g\u00e5)<\/li>\n\n\n\n<li><strong>L\u00f8rdag:<\/strong> 55 min (40 min l\u00f8b, 5 min g\u00e5)<\/li>\n\n\n\n<li><strong>S\u00f8ndag<\/strong>: 3 x 10\/20\/30 s\u00f8ndagsintervaller og let jogging<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Uge 9-12: L\u00f8b 10 km &#8211; eftersom l\u00f8bsdagen er en mandag skal vi lige have uge rytmen rystet lidt<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 9<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mandag:<\/strong> 60 min (45 min l\u00f8b)<\/li>\n\n\n\n<li><strong>Onsdag:<\/strong> 60 min (50 min l\u00f8b)<\/li>\n\n\n\n<li><strong>Fredag:<\/strong> 60 min (55 min l\u00f8b)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 10<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mandag:<\/strong> 60 min (60 min l\u00f8b)<\/li>\n\n\n\n<li><strong>Onsdag:<\/strong> 40 min (intervaltr\u00e6ning: 1 min hurtigt, 2 min langsomt)<\/li>\n\n\n\n<li><strong>Fredag:<\/strong> 60 min (60 min l\u00f8b)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 11<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mandag:<\/strong> 65 min (65 min l\u00f8b)<\/li>\n\n\n\n<li><strong>Onsdag:<\/strong> 50 min (intervaltr\u00e6ning: 2 min hurtigt, 2 min langsomt)<\/li>\n\n\n\n<li><strong>Fredag:<\/strong> 60 min (60 min l\u00f8b)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Uge 12<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mandag 09\/06-2025:<\/strong> 10 km Royal Run K\u00f8behavn<\/li>\n\n\n\n<li><strong>Onsdag:<\/strong> 30 min l\u00f8be\/g\u00e5, bare for at f\u00e5 l\u00f8snet benene<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e6ste m\u00e5l er \u00bd Maraton efter sommerferien<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tips til Succes<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Opvarmning og Nedk\u00f8ling:<\/strong> Start altid med at opvarme og afslut med at nedk\u00f8le for at undg\u00e5 skader.<\/li>\n\n\n\n<li><strong>Restitution:<\/strong> Lyt til din krop og tag hviledage, hvis du f\u00f8ler dig tr\u00e6t eller overbelastet.<\/li>\n\n\n\n<li><strong>Hydrering:<\/strong> S\u00f8rg for at drikke nok vand, is\u00e6r p\u00e5 tr\u00e6ningsdage.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Held og lykke med din tr\u00e6ning! Du kan klare det!<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nyt\u00e5rsfors\u00e6t Projekt og ambition for 2025 Plan for at n\u00e5 fra 5 km til 10 km l\u00f8b som begynder Denne plan er designet til at tage dig fra begynder til 10 km l\u00f8b over en periode p\u00e5 12 uger. Uanset din nuv\u00e6rende form kan du f\u00f8lge denne plan for at opbygge din udholdenhed og forbedre &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/hagild.com\/?p=446\" class=\"more-link\">L\u00e6s videre<span class=\"screen-reader-text\"> &#8220;Selvom morgentr\u00e6ning g\u00e5r godt, s\u00e5 er der stadig plads til mere og mere struktur&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1],"tags":[15,13,8,21,16,48,53,47,7],"class_list":["post-446","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-cirkel-traening","tag-cykle","tag-cykling","tag-dagens-traening","tag-kropshaevninger","tag-planke","tag-traening","tag-wod","tag-yoga"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/posts\/446","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hagild.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=446"}],"version-history":[{"count":10,"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/posts\/446\/revisions"}],"predecessor-version":[{"id":457,"href":"https:\/\/hagild.com\/index.php?rest_route=\/wp\/v2\/posts\/446\/revisions\/457"}],"wp:attachment":[{"href":"https:\/\/hagild.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hagild.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=446"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hagild.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}