Active4Life er et website med artikler og info omkring en række motionsformer og sport. Løb, mtb, cykling og kroppen er nogle af de emner der er i fokus http://www.active4life.dk/lob/loebeprogrammer.feed 2017-01-14T11:37:06Z Joomla! 1.5 - Open Source Content Management 2010-07-15T19:11:28Z 2010-07-15T19:11:28Z http://www.active4life.dk/lob/loebeprogrammer/loebeprogram-genoptraening-skade.html Carsten Holm Christensen chc@softart.dk

<p>Dette løbeprogram er tilegnet løbere der har smerte når de er i ro.</p> <p>Læs også <a href="http://www.active4life.dk/lob/loebeskader/genoptraening-efter-loebeskade.html" title="Har fået en løbeskade - hvad gør jeg nu?">artiklen om, hvad du kan gøre hvis du har fået en løbeskade</a></p> <h3>Gruppe 1 (0-35km/uge)</h3> <table border="0" align="center" cellspacing="0" class="tablestyle2"> <tbody> <tr> <td style="width: 60px;">Uge/dag</td> <td style="width: 40px;">1</td> <td style="width: 40px;">2</td> <td style="width: 40px;">3</td> <td style="width: 40px;">4</td> <td style="width: 40px;">5</td> <td style="width: 40px;">6</td> <td style="width: 40px;">7</td> </tr> <tr> <td>1</td> <td>½</td> <td>0</td> <td>½</td> <td>0</td> <td>½</td> <td>0</td> <td>1</td> </tr> <tr> <td>2</td> <td>0</td> <td>1</td> <td>0</td> <td>1</td> <td>0</td> <td>2</td> <td>0</td> </tr> <tr> <td>3</td> <td>2</td> <td>1</td> <td>0</td> <td>2</td> <td>2</td> <td>0</td> <td>3</td> </tr> <tr> <td>4</td> <td>2</td> <td>0</td> <td>3</td> <td>3</td> <td>0</td> <td>4</td> <td>3</td> </tr> <tr> <td>5</td> <td>0</td> <td>4</td> <td>4</td> <td>0</td> <td>5</td> <td>4</td> <td>0</td> </tr> <tr> <td>6</td> <td>5</td> <td>5</td> <td>0</td> <td>6</td> <td>5</td> <td>0</td> <td>5</td> </tr> </tbody> </table> <p> </p> <h3>Gruppe 2 (36-60km/uge)</h3> <table border="0" align="center" cellspacing="0" class="tablestyle2"> <tbody> <tr> <td style="width: 60px;">Uge/dag</td> <td style="width: 40px;">1</td> <td style="width: 40px;">2</td> <td style="width: 40px;">3</td> <td style="width: 40px;">4</td> <td style="width: 40px;">5</td> <td style="width: 40px;">6</td> <td style="width: 40px;">7</td> </tr> <tr> <td>1</td> <td>2</td> <td>0</td> <td>2</td> <td>0</td> <td>2</td> <td>0</td> <td>3</td> </tr> <tr> <td>2</td> <td>0</td> <td>3</td> <td>0</td> <td>3</td> <td>0</td> <td>5</td> <td>0</td> </tr> <tr> <td>3</td> <td>5</td> <td>3</td> <td>0</td> <td>5</td> <td>3</td> <td>0</td> <td>5</td> </tr> <tr> <td>4</td> <td>5</td> <td>0</td> <td>6</td> <td>6</td> <td>0</td> <td>8</td> <td>6</td> </tr> <tr> <td>5</td> <td>0</td> <td>8</td> <td>8</td> <td>0</td> <td>9</td> <td>8</td> <td>0</td> </tr> <tr> <td>6</td> <td>9</td> <td>9</td> <td>0</td> <td>10</td> <td>9</td> <td>0</td> <td>9</td> </tr> </tbody> </table> <p> </p> <h3>Gruppe 3 (61-105km/uge)</h3> <p>&nbsp;Styrketræning bør også indgå i programmet</p> <table border="0" align="center" cellspacing="0" class="tablestyle2"> <tbody> <tr> <td style="width: 60px;">Uge/dag</td> <td style="width: 40px;">1</td> <td style="width: 40px;">2</td> <td style="width: 40px;">3</td> <td style="width: 40px;">4</td> <td style="width: 40px;">5</td> <td style="width: 40px;">6</td> <td style="width: 40px;">7</td> </tr> <tr> <td>1</td> <td>3</td> <td>0</td> <td>3</td> <td>0</td> <td>3</td> <td>0</td> <td>5</td> </tr> <tr> <td>2</td> <td>0</td> <td>5</td> <td>0</td> <td>5</td> <td>0</td> <td>6</td> <td>0</td> </tr> <tr> <td>3</td> <td>6</td> <td>5</td> <td>0</td> <td>6</td> <td>6</td> <td>0</td> <td>8</td> </tr> <tr> <td>4</td> <td>6</td> <td>0</td> <td>8</td> <td>8</td> <td>0</td> <td>9</td> <td>8</td> </tr> <tr> <td>5</td> <td>0</td> <td>9</td> <td>9</td> <td>0</td> <td>10</td> <td>9</td> <td>9</td> </tr> <tr> <td>6</td> <td>0</td> <td>10</td> <td>10</td> <td>0</td> <td>11</td> <td>10</td> <td>10</td> </tr> </tbody> </table> <p> </p> <h3>Gruppe 4 (106-240km/uge)</h3> <p>Styrketræning bør også indgå i programmet</p> <table border="0" align="center" cellspacing="0" class="tablestyle2"> <tbody> <tr> <td style="width: 60px;">Uge/dag</td> <td style="width: 40px;">1</td> <td style="width: 40px;">2</td> <td style="width: 40px;">3</td> <td style="width: 40px;">4</td> <td style="width: 40px;">5</td> <td style="width: 40px;">6</td> <td style="width: 40px;">7</td> </tr> <tr> <td>1</td> <td>5</td> <td>0</td> <td>5</td> <td>0</td> <td>5</td> <td>0</td> <td>8</td> </tr> <tr> <td>2</td> <td>0</td> <td>8</td> <td>0</td> <td>8½</td> <td>0</td> <td>10</td> <td>0</td> </tr> <tr> <td>3</td> <td>10½</td> <td>8</td> <td>0</td> <td>10</td> <td>10</td> <td>0</td> <td>14</td> </tr> <tr> <td>4</td> <td>10</td> <td>0</td> <td>14</td> <td>14</td> <td>0</td> <td>15</td> <td>14</td> </tr> <tr> <td>5</td> <td>0</td> <td>15</td> <td>15</td> <td>0</td> <td>18</td> <td>15</td> <td>15</td> </tr> <tr> <td>6</td> <td>0</td> <td>18</td> <td>18</td> <td>20</td> <td>18</td> <td>0</td> <td>20</td> </tr> </tbody> </table>

<p>Dette løbeprogram er tilegnet løbere der har smerte når de er i ro.</p> <p>Læs også <a href="http://www.active4life.dk/lob/loebeskader/genoptraening-efter-loebeskade.html" title="Har fået en løbeskade - hvad gør jeg nu?">artiklen om, hvad du kan gøre hvis du har fået en løbeskade</a></p> <h3>Gruppe 1 (0-35km/uge)</h3> <table border="0" align="center" cellspacing="0" class="tablestyle2"> <tbody> <tr> <td style="width: 60px;">Uge/dag</td> <td style="width: 40px;">1</td> <td style="width: 40px;">2</td> <td style="width: 40px;">3</td> <td style="width: 40px;">4</td> <td style="width: 40px;">5</td> <td style="width: 40px;">6</td> <td style="width: 40px;">7</td> </tr> <tr> <td>1</td> <td>½</td> <td>0</td> <td>½</td> <td>0</td> <td>½</td> <td>0</td> <td>1</td> </tr> <tr> <td>2</td> <td>0</td> <td>1</td> <td>0</td> <td>1</td> <td>0</td> <td>2</td> <td>0</td> </tr> <tr> <td>3</td> <td>2</td> <td>1</td> <td>0</td> <td>2</td> <td>2</td> <td>0</td> <td>3</td> </tr> <tr> <td>4</td> <td>2</td> <td>0</td> <td>3</td> <td>3</td> <td>0</td> <td>4</td> <td>3</td> </tr> <tr> <td>5</td> <td>0</td> <td>4</td> <td>4</td> <td>0</td> <td>5</td> <td>4</td> <td>0</td> </tr> <tr> <td>6</td> <td>5</td> <td>5</td> <td>0</td> <td>6</td> <td>5</td> <td>0</td> <td>5</td> </tr> </tbody> </table> <p> </p> <h3>Gruppe 2 (36-60km/uge)</h3> <table border="0" align="center" cellspacing="0" class="tablestyle2"> <tbody> <tr> <td style="width: 60px;">Uge/dag</td> <td style="width: 40px;">1</td> <td style="width: 40px;">2</td> <td style="width: 40px;">3</td> <td style="width: 40px;">4</td> <td style="width: 40px;">5</td> <td style="width: 40px;">6</td> <td style="width: 40px;">7</td> </tr> <tr> <td>1</td> <td>2</td> <td>0</td> <td>2</td> <td>0</td> <td>2</td> <td>0</td> <td>3</td> </tr> <tr> <td>2</td> <td>0</td> <td>3</td> <td>0</td> <td>3</td> <td>0</td> <td>5</td> <td>0</td> </tr> <tr> <td>3</td> <td>5</td> <td>3</td> <td>0</td> <td>5</td> <td>3</td> <td>0</td> <td>5</td> </tr> <tr> <td>4</td> <td>5</td> <td>0</td> <td>6</td> <td>6</td> <td>0</td> <td>8</td> <td>6</td> </tr> <tr> <td>5</td> <td>0</td> <td>8</td> <td>8</td> <td>0</td> <td>9</td> <td>8</td> <td>0</td> </tr> <tr> <td>6</td> <td>9</td> <td>9</td> <td>0</td> <td>10</td> <td>9</td> <td>0</td> <td>9</td> </tr> </tbody> </table> <p> </p> <h3>Gruppe 3 (61-105km/uge)</h3> <p>&nbsp;Styrketræning bør også indgå i programmet</p> <table border="0" align="center" cellspacing="0" class="tablestyle2"> <tbody> <tr> <td style="width: 60px;">Uge/dag</td> <td style="width: 40px;">1</td> <td style="width: 40px;">2</td> <td style="width: 40px;">3</td> <td style="width: 40px;">4</td> <td style="width: 40px;">5</td> <td style="width: 40px;">6</td> <td style="width: 40px;">7</td> </tr> <tr> <td>1</td> <td>3</td> <td>0</td> <td>3</td> <td>0</td> <td>3</td> <td>0</td> <td>5</td> </tr> <tr> <td>2</td> <td>0</td> <td>5</td> <td>0</td> <td>5</td> <td>0</td> <td>6</td> <td>0</td> </tr> <tr> <td>3</td> <td>6</td> <td>5</td> <td>0</td> <td>6</td> <td>6</td> <td>0</td> <td>8</td> </tr> <tr> <td>4</td> <td>6</td> <td>0</td> <td>8</td> <td>8</td> <td>0</td> <td>9</td> <td>8</td> </tr> <tr> <td>5</td> <td>0</td> <td>9</td> <td>9</td> <td>0</td> <td>10</td> <td>9</td> <td>9</td> </tr> <tr> <td>6</td> <td>0</td> <td>10</td> <td>10</td> <td>0</td> <td>11</td> <td>10</td> <td>10</td> </tr> </tbody> </table> <p> </p> <h3>Gruppe 4 (106-240km/uge)</h3> <p>Styrketræning bør også indgå i programmet</p> <table border="0" align="center" cellspacing="0" class="tablestyle2"> <tbody> <tr> <td style="width: 60px;">Uge/dag</td> <td style="width: 40px;">1</td> <td style="width: 40px;">2</td> <td style="width: 40px;">3</td> <td style="width: 40px;">4</td> <td style="width: 40px;">5</td> <td style="width: 40px;">6</td> <td style="width: 40px;">7</td> </tr> <tr> <td>1</td> <td>5</td> <td>0</td> <td>5</td> <td>0</td> <td>5</td> <td>0</td> <td>8</td> </tr> <tr> <td>2</td> <td>0</td> <td>8</td> <td>0</td> <td>8½</td> <td>0</td> <td>10</td> <td>0</td> </tr> <tr> <td>3</td> <td>10½</td> <td>8</td> <td>0</td> <td>10</td> <td>10</td> <td>0</td> <td>14</td> </tr> <tr> <td>4</td> <td>10</td> <td>0</td> <td>14</td> <td>14</td> <td>0</td> <td>15</td> <td>14</td> </tr> <tr> <td>5</td> <td>0</td> <td>15</td> <td>15</td> <td>0</td> <td>18</td> <td>15</td> <td>15</td> </tr> <tr> <td>6</td> <td>0</td> <td>18</td> <td>18</td> <td>20</td> <td>18</td> <td>0</td> <td>20</td> </tr> </tbody> </table>