UGE 1            1. dag                              2. dag                                3. dag

                     5 min gang                        5 min gang                           5 min gang

                     1 min løb                           1 min løb                             2 min løb

                     5 min gang                        5 min gang                           4 min gang

                     1 min løb                           1 min løb                             1 min løb

                     3 min gang                        3 min gang                           2 min gang

                     15 min i alt                        15 min i alt                           14 min i alt

 

UGE 2            1. dag                              2. dag                                3. dag

                     5 min gang                        5 min gang                           5 min gang

                     2 min løb                           2 min løb                             2 min løb                                                        

                     4 min gang                        4 min gang                           4 min gang

                     1 min løb                           2 min løb                             2 min løb

                     2 min gang                        2 min gang                           1 min gang

                     14 min i alt                        14 min i alt                           14 min i alt

 

UGE 3            1. dag                              2. dag                                3. dag

                     4 min gang                        4 min gang                           3 min gang

                     3 min løb                           3 min løb                             4 min løb

                     4 min gang                        4 min gang                           3 min gang

                     2 min løb                           3 min løb                              3 min løb

                     1 min gang                        1 min gang                           1 min gang

                     14 min i alt                        15 min i alt                           14 min i alt

 

UGE 4            1. dag                              2. dag                                3. dag

                     3 min gang                        3 min gang                           2 min gang

                     4 min løb                           5 min løb                             8 min løb

                     3 min gang                        3 min gang                           5 min gang

                     3 min løb                           4 min løb

                     1 min gang                        1 min gang

                     14 min i alt                        16 min i alt                           15 min i alt

 

UGE 5            1. dag                              2. dag                                3. dag

                     3. min gang                       2 min gang                           2 min gang

                     5 min løb                           6 min løb                             10 min løb

                     3 min gang                        2 min gang                           5 min gang

                     4 min løb                           5 min løb

                     1 min gang                        1 min gang

                     16 min i alt                         16 min i alt                           17 min i alt

 

UGE 6            1. dag                              2. dag                                3. dag

                     2. min gang                       2 min gang                           2 min gang

                     6 min løb                           7 min løb                             12 min løb

                     2 min gang                        2 min gang                           5 min gang

                     5 min løb                           6 min løb

                     1 min gang                        1 min gang

                     16 min i alt                        18 min i alt                           19 min i alt

 

UGE 7            1. dag                              2. dag                                3. dag

                     2 min gang                        2 min gang                           2 min gang

                     7 min løb                           8 min løb                             14 min løb

                     2 min gang                        2 min gang                           5 min gang

                     6 min løb                           7 min løb

                     1 min gang                        1 min gang

                     18 min i alt                        20 min i alt                           21 min i alt

 

UGE 8            1. dag                              2. dag.                               3. dag

                     2 min gang                        2 min gang                           2 min gang

                     8 min løb                           9 min løb                             16 min løb

                     2 min gang                        2 min gang                           5 min gang

                     7 min løb                           8 min løb            

                     1 min gang                        1 min gang

                     20 min i alt                        22 min i alt                           23 min i alt

 

UGE 9            1. dag                              2. dag                                3. dag

                     2 min gang                        2 min gang                           2 min gang

                     9 min løb                          10 min løb                            20 min løb

                     2 min gang                        2 min gang                           5 min gang

                     8 min løb                           9 min løb

                     1 min gang                        1 min gang

                     22 min i alt                        24 min i alt                           27 min i alt

 

UGE 10          1. dag                               2. dag                               3. dag

                     2 min gang                         2 min gang                          2 min gang

                     10 min løb                         11 min løb                            23 min løb

                     2 min gang                        2 min gang                           5 min gang

                     9 min løb                           10 min løb          

                     1 min gang                        1 min gang

                     24 min i alt                        26 min i alt                           30 min i alt

 

UGE 11          1. dag                              2. dag                                3. dag

                     2 min gang                        2 min gang                           2 min gang

                     11 min løb                         12 min løb                            26 min løb

                     2 min gang                        2 min gang                           5 min gang

                     10 min løb                         11 min løb

                     1 min gang                        1 min gang

                     26 min i alt                        28 min i alt                           33 min i alt

 

UGE 12           1. dag                               2. dag                              3. dag

                     2 min gang                        2 min gang                           2 min gang

                     12 min løb                         13 min løb                            30 min løb eller 5 km

                     2 min gang                        2 min gang

                     11 min løb                         12 min løb

                     1 min gang                        1 min gang

                     28 min i alt                        30 min i alt