TCS Lidingöloppet proudly presents Malin Ewerlöf's and Anders Szalkai's brand new training programs for the traditional 30K and the 15K races this fall! The training programs aim to guide and inspire you in your training - regardless of your training background and your ambitions.
The training programs extend over 22 weeks and have several levels of difficulty to suit runners with different running backgrounds and ambitions. The plans are tailored to fit all runners - from those who simply wish to complete TCS Lidingöloppet's challenging courses, to those who aim for the silver medal time.
All participants are guaranteed training that will make TCS Lidingöloppet a fun and exciting experience. It is also possible to follow the training programs to achieve new fitness goals, without aiming for any particular race.
The programs are tailored for three running sessions per week, with practices on Tuesdays, Thursdays and Sundays. If you do not have time for all three running sessions, select the workouts that feel most inspiring to you. If you train towards a particular time, you may add more sessions to your training. The program specifies the workout depending on the the speed and volume levels you have selected.
Of course, you do not have to follow the routines strictly - it is possible to adapt the training to fit your everyday life! It is also possible to select just a few dividual inspiring workouts to spice up your own training. No matter how you train, the most important thing is that your routine is continuous, fun and varied.
The coaches Malin and Anders wish you a fun training period! They hope that the journey toward this year's TCS Lidingöloppet will be the most rewarding, enjoyable and eventful yet!
The programs are available at four different levels, aimed at TCS Lidingöloppet's traditional 30K and 15K distances. The programs are made available via the training app Twiik, which you download to your Apple or Android phone.
SUB 2.15 - 30 km TCS Lidingöloppet - 22 weeks
TCS Lidingöloppet 30 km on or around the silver medal time 2.15
2.30-2.45 - 30 km TCS Lidingöloppet - 22 weeks
TCS Lidingöloppet 30 km at / around 2.30 to 2.45
3.00-3.30 - 30 km TCS Lidingöloppet – 22 weeks
TCS Lidingöloppet 30 km in 3 hours - 3.30 hours
FINISH 30 km - TCS Lidingö race - 22 weeks
Finishing TCS Lidingöloppet 30 km with no time goals
1.07-1.30 - 15 km TCS Lidingöloppet - 22 weeks
TCS Lidingöloppet 15 in 1.07 - 1.30
FINISH 15 km - TCS Lidingöloppet - 22 weeks
Finishing TCS Lidingöloppet 15 with no time goals
ABOUT THE COACHES:
Both Anders Szalkai and Malin Ewerlöf have backgrounds as high-performance athletes, and are now coaching recreational and elite runners. Both Malin and Anders have run TCS Lidingöloppet many times. Anders' best time around the 30km-course is 1.41. Malin actually started her running career as a 7 year-old in TCS Lilla Lidingöloppet. Despite her focus on shorter distances during her elite career, she has won the TCS Lidingöloppet 30 race several times, with an impressive 1.57 as her best time.
Through their long experience in the field of running. both Anders and Malin know how to adapt training based on runners' levels and goals, and are well acquainted with TCS Lidingöloppet's unique characteristics with its challenging course. (More about the coaches can be found in the programs).
LINK TO THE PROGRAMS
The programs can also be purchased in direct connection with your race registration at lidingoloppet.se.