SWE Half Marathon 21 km training program 12 weeks

Coach Philip from Konditionslabbet.se has developed a training program for those of you who are going to run a half marathon and need support and guidance along the way. The program works for all levels and is in Swedish. The recommendation is that you can run 10 km in about 60-70 minutes from the start. The program has a weekly structure with four sessions per week. The program extends over 12 weeks. Running strength is included in the program and it is recommended that you do it about once a week to stay injury-free and strong!

You train according to heart rate zones, which means you will get a workout based on your level. You can use a watch or go by feeling/perceived effort.

Zone 1 < 60% of maximum heart rate, circulatory training/recovery VERY LIGHT

Zone 2 60-70% of maximum heart rate, endurance LIGHT

Zone 3 70-85% of maximum heart rate, distance MODERATE

Zone 4 85-90% of maximum heart rate, threshold training CONTINUOUS HARD /THRESHOLD

Zone 5 90-100% of maximum heart rate, maximum oxygen uptake HARD

You will receive a downloadable PDF after purchasing the program, you have a download, keep track of where you download it on your computer or phone.

No open purchase of digital products and they may not be distributed or shared due to copyright.

Please note that general programs are adapted for injury-free people with normal general health, if you would like personal coaching please contact Philip for individualized training. If you have an underlying illness or injury, please contact a healthcare professional for advice on appropriate training.