CRS Summer Training 2025
Hi All,
It’s been fantastic to be back at training with you and to feel the energy, laughter, and commitment in the group. A huge well done for making it through the winter—those dark, icy sessions really show the grit in this club. While the weather still keeps us guessing, there’s no doubt that summer is upon us, and with it comes one of the best times to be a runner in Sweden.
As we move into the next phase of our training, expect variety, challenge, and plenty of sessions that will take us from strength to strength. Tuesdays will remain our tougher interval days, and from Week 35, we’ll gradually extend the session time to make the most of the light and prepare for everything from 5Ks to marathons. Saturdays continue to be a mix of threshold and progression runs—perfect for building endurance and race confidence.
Let’s keep our CRS spirit strong and run with joy, purpose, and a little bit of guts.
See you out there,
Rubin
Week 24
Tough Tuesday: “Fix you broken” – 20mins warm up – then 8 x 60s, 60s rest, 8 x 45s, 45s rest, 8 x 30s, 30s rest all at the same faster than 10km race pace – 20mins warm down
Saturday Sublime: “In the clouds” – 15mins warm up – then 2 x (5mins, 4mins, 3mins @ threshold), then finish with 6 x 60s @ 10s/km faster than longer intervals, all with 60s rest, but 120s rest between sets – 15mins warm down
Week 25
Tough Tuesday (with Rubin): ”Agent Orange!” – 15mins warm up – 2 x strides – 2 x 60s, 2mins, 4mins, 6mins, 4mins, 2mins, 2 x 60s, all with 60s rest between, then 4 x 30s to finish with 15s rest between – 20mins warm down
Saturday Sublime: No Training Midsummer!
Week 26
Tough Tuesday: “The Comeback Loop”
15mins warm up – 3 x (5mins @ threshold, 3 x 45s @ 5K pace, 30s rest between reps, 90s between sets) – 15mins warm down A rolling return to race rhythm.
Saturday Sublime: “Tempo Pyramid”
15mins warm up – 5mins, 8mins, 10mins, 8mins, 5mins @ tempo pace, 90s rest – 15mins warm down Up and down the tempo ladder—steady and strong.
Week 27
Tough Tuesday: “Firecrackers”
15mins warm up – 12 x 60s @ 5K pace, 30s rest, then 4mins threshold to finish – 15mins warm down Short, sharp speed bursts with one big effort to wrap it up.
Saturday Sublime: “The Distance Game”
15mins warm up – 3km @ marathon pace, 1km @ half marathon, 800m @ 10K pace, rest 90s between – repeat once – 15mins warm down Playing with pace and distance, just like race day.
Week 28
Tough Tuesday: “Flash Intervals”
15mins warm up – 10 x 75s @ 10K pace with 45s rest, then 3 x 30s fast, 15s rest – 15mins warm down A speed-focused session with a smooth middle gear.
Saturday Sublime: “Threshold Chains”
15mins warm up – 4 x (6mins @ threshold + 2mins @ half marathon pace), 90s rest – 15mins warm down Lock into threshold and then shift down a gear to sharpen focus.
Week 29
Tough Tuesday: “Reverse Build”
15mins warm up – 6mins @ threshold, 5 x 90s @ 10K pace, 4 x 60s @ 5K pace, 45s rest between – 15mins warm down Start strong, finish fast.
Saturday Sublime: “Climb & Cruise”
15mins warm up – 10 x 90s hill repeats (steady effort, jog down), then 6mins flat @ tempo to finish – 15mins warm down Strength first, speed second.
Week 30
Tough Tuesday: “Split Seconds”
15mins warm up – 4 x (3mins threshold + 3 x 30s fast), 60s jog between efforts – 15mins warm down Change gears quickly, recover smart.
Saturday Sublime: “Broken Long Run”
15mins warm up – 3km @ marathon pace, 2 x 2km @ tempo, 1km @ 10K pace, 2mins rest between reps – 15mins warm down A race simulation with changing intensity.
Week 31
Tough Tuesday: “Precision Pace”
15mins warm up – 3 x (4mins threshold + 3 x 45s @ 5K pace), 75s rest – 15mins warm down
Controlled tempo meets sharp speed.
Saturday Sublime: “Long Block Intervals”
15mins warm up – 3 x 9mins @ tempo pace, 90s rest – 15mins warm down
Get used to staying in the zone for longer.
Week 32
Tough Tuesday: “Squeeze Play”
15mins warm up – 6 x 2mins @ 10K pace, 60s jog, then 4mins @ threshold, repeat once – 15mins warm down
Power intervals wrapped in control.
Saturday Sublime: “Cruise Control”
15mins warm up – 2km @ half marathon, 1km @ 10K, 500m @ 5K – repeat x2, 90s rest – 15mins warm down
A fast finish on every round.
Week 33
Tough Tuesday: “Pace Sandwich”
15mins warm up – 5mins @ threshold, 4 x 90s @ 5K pace, 5mins @ threshold – 15mins warm down
Endurance with a speed filling.
Saturday Sublime: “Tempo Chase”
15mins warm up – 2 x 10mins @ tempo, 3mins rest, then 4 x 90s fast – 15mins warm down
Stay composed, then chase it down.
Week 34
Tough Tuesday: “The Last Cap”
15mins warm up – 3 x (4mins threshold + 2mins @ 10K pace + 1min hard), 90s rest – 15mins warm down
Final session under the 65-minute cap.
Saturday Sublime: “Your Hill Pill”
15mins warm up – 10 x 75s uphill, jog down rest, finish with 4mins tempo on flat – 15mins warm down
Blend strength and smooth form.
Week 35
Tough Tuesday: “Threshold Freight Train”
15mins warm up – 5 x 7mins @ threshold, 90s rest – 15mins warm down
Keep the effort even, like a locomotive.
Saturday Sublime: “Marathon Layers”
15mins warm up – 3km @ marathon, 2km @ half, 1km @ 10K pace – repeat once, 2mins rest – 15mins warm down
Stack those gears and hold form.
Week 36
Tough Tuesday: “The Crescendo”
15mins warm up – 4mins, 5mins, 6mins, 7mins @ increasing pace each rep (threshold to 10K), 90s rest – 15mins warm down
Build and finish with fire.
Saturday Sublime: “Sustained Damage”
15mins warm up – 4 x 8mins @ threshold, 90s rest – 15mins warm down
Long reps, long gains.
Week 37
Tough Tuesday: “Red Zone”
15mins warm up – 3 x (3mins @ threshold + 3 x 1min @ 5K pace), 75s rest – 15mins warm down
Hit the danger zone safely.
Saturday Sublime: “Falling Tempo”
15mins warm up – 12min @ marathon, 10min @ half, 8min @ 10K pace – 90s rest – 15mins warm down
Descending time, increasing intensity.
Week 38
Tough Tuesday: “Track Tease”
15mins warm up – 10 x 400m @ 5K pace (or 90s), 60s jog rest – 15mins warm down
Fast, focused, fundamental.
Saturday Sublime: “Tempo Islands”
15mins warm up – 3 x (7mins tempo + 2mins @ 10K pace), 90s rest – 15mins warm down
Two pace zones, one mission.
Week 39
Tough Tuesday: “The Rebuilder”
15mins warm up – 6 x 5mins @ threshold pace, 75s jog rest – 15mins warm down
Aerobic power session to restore the engine.
Saturday Sublime: “Speed Sandwich”
15mins warm up – 3 x (2mins fast + 5mins tempo + 2mins fast), 90s rest – 15mins warm down
Tempo sandwiched between speed layers.
Week 40
Tough Tuesday: “Big Gear Grind”
15mins warm up – 4 x 8mins @ half marathon pace, 90s rest – 15mins warm down
Simulate late-race pace with poise.
Saturday Sublime: “Reverse Build”
15mins warm up – 6mins @ 10K, 8mins @ half, 10mins @ marathon pace – 2mins rest between – 15mins warm down
Slow it down as the effort rises.
Week 41
Tough Tuesday: “Game of 3s”
15mins warm up – 3 x (3mins threshold + 3mins @ 10K + 3mins @ 5K), 90s rest – 15mins warm down
Hit all your race paces in one night.
Saturday Sublime: “Long Hills”
15mins warm up – 8 x 90s uphill, jog back rest, then 3 x 2mins @ threshold on flat – 15mins warm down
Strength first, control second.
Week 42
Tough Tuesday: “The Countdown”
15mins warm up – 6mins, 5mins, 4mins, 3mins, 2mins, 1min @ descending paces (threshold to 3K), 90s rest – 15mins warm down
Fast finish, great fun.
Saturday Sublime: “Cruise & Burn”
15mins warm up – 2 x (5mins tempo + 3 x 60s @ 5K pace), 90s rest – 15mins warm down
Work both zones with intention.
Week 43
Tough Tuesday: “Threshold & Turnover”
15mins warm up – 4 x 6mins @ threshold, 90s rest, then 4 x 200m strides – 15mins warm down
Endurance and efficiency.
Saturday Sublime: “Fall Flow”
15mins warm up – 3 x (10mins tempo + 1min fast), 2mins rest – 15mins warm down
Effort builds within the set.
Week 44 – Fall Break
Tough Tuesday: “Breakaway”
15mins warm up – 3 x (5mins @ tempo, 3mins @ 10K, 90s rest) – 15mins warm down
Hold on and break through.
Saturday Sublime: “The Legacy Run”
Free run in groups – choose 10–15km, focus on talking pace for the first half, then progression to strong finish
Celebrate the season, reconnect with your why.