CRS Marathon Schedule 2018-2019

Week 42

Saturday: 90 mins long run

Week 43 (Build Up)

Tuesday: “Together” – 15mins warm up – then 10mins @ 10km race pace, 90s rest – then 10 x 45s hills – 8mins @ 10km race pace – 15mins warm down

Saturday: 90mins long run

Week 44 (Build up)

Tuesday: “Alone” – 15mins warm up – then 3 x (12mins of 60s @ 10km race pace, 60s @ 1mins/km slower, and then repeat), 120s rest between – 15mins warm down

Saturday: 105mins long run

Week 45 (Build up)

Tuesday: “It take two” – 15mins warm up – then 3 x 10mins, 120s rest between – 15mins warm down

Saturday: 105mins long run

Week 46 (Build up)

Tuesday: “The “234!” – 15mins warm up – then 2 x 9mins @ 10km race pace, 90s rest between, 3 x 5mins @ 5-10s/km faster than previous intervals, 75s rest between, 4 x 2mins 30s @ 5s/km faster than previous intervals, 60s rest between – 15mins warm down

Saturday: 120mins long run

Week 47 (Build up)

Tuesday: “Ruby Tuesday!” – 15mins warm up – then 15 x 90s @ 5s/km faster than your 10km race pace, 60s rest between – 15mins warm down

Thursday: 75mins distance run with last 20mins @ 20-30s/km faster than your marathon race pace

Saturday: 90mins long run with last 10mins @ marathon race pace

Week 48 (Build up)

Tuesday: “Together again!” – 15mins warm up – then 15mins @ 10km race pace, 90s rest – then 10 x 60s hills – 10mins @ 10km race pace – 15mins warm down

Thursday: 15mins warm up – then 2 x 15mins @ 20-30s/km faster than your marathon race pace, 120s rest between – 15mins warm down

Saturday: 105mins long run

Week 49 (Build up)

Tuesday: “The 8 Ball!” – 15mins warm up – then 5 x 8mins @ 5s under – 5s over your 10km race pace, 120s rest between, 5 x 60s @ 10-15s faster than your 10km race pace, 60s rest between – 15mins warm down

Thursday: 15mins warm up – then 3 x 10mins @ 20-30s/km faster than your marathon race pace, 90s rest between

Saturday: 120mins long run

Week 50 (Build up)

Tuesday: “twenty long minutes!” – 15mins warm up – then 2 x 20mins @ 5s under – 5s over your 10km race pace, 120s rest between – 15mins warm down

Thursday: 15mins warm up – then 40mins @ 20-40s/km faster than your marathon race pace – 10mins warm down

Saturday: 135mins long run

Week 51 (Build up)

Tuesday: “Alone too” – 15mins warm up – then 2 x (15mins of 60s @ 10km race pace, 60s @ 1mins/km slower, and then repeat), 120s rest between – 15mins warm down

Xmas Break:- From Wednesday 19th December – Monday January the 14th

Week 3 (Build up)

Tuesday: “Kay, Kay, Kay!” – 20mins warm up – then 10 x 4mins @ 10km race pace, 60s rest between – 20mins warm down

Thursday: 75mins distance run with last 30mins @ 20-30s/km faster than your marathon race pace

Saturday: 135mins long run

Week 4 (Build up)

Tuesday: “Liar, pants on fire!” – 15mins warm up – then 15mins @ 10km race pace, 90s rest, 2 x 60s @ 5km race pace, 60s rest, 10mins @ 10km race pace, then 3 x 60s @ 5km race pace, 60s rest between – 15mins warm down

Thursday: 15mins warm up – then 20mins @ 10-20s/km faster than your marathon race pace, 15mins @ 20-30s/km faster than your marathon race pace, 10mins @ 30-40s/km faster than your race pace, 120s rest between – 15mins warm down

Saturday: 105mins long run with last 15mins @ marathon race pace

Week 5 (build up)

Bosön Tuesday: “Fiercely does it!” – 15mins warm up – then 2 x (10 x 200m @ 3km race pace, 200m rest between), 180s rest between sets – 15mins warm down (Bosön)

Thursday: 15mins warm up – then 3 x 15mins @ 20-30s/km faster than your marathon race pace, 120s rest between – 15mins warm down

Saturday: 120mins long run

Week 6

Tuesday: “Your move!” – 15mins warm up – then 8mins @ 10km race pace, 60s rest, 1mins @ 5km race pace, 90s rest, 6mins @ 10km race pace, 60s rest, 1mins @ 5km race pace, 90s rest, 4mins @ 10km race pace, 60s rest, 1mins @ 5km race pace, 90s rest, 2mins @ 10km race pace, 60s rest, 1mins @ 5km race pace – 15mins warm down

Thursday: 75mins distance run with last 30mins @ 20-30s/km faster than your marathon race pace

Saturday: 135mins long run

Week 7

Tuesday: “The “234!” – 15mins warm up – then 2 x 9mins @ 10km race pace, 75s rest between, 3 x 5mins @ 5-10s/km faster than previous intervals, 60s rest between, 4 x 2mins 30s @ 5s/km faster than previous intervals, 45s rest between – 15mins warm down

Thursday: 15mins warm up – then 2 x 15mins @ 20-30s/km faster than your marathon race pace, 120s rest between – 15mins warm down

Saturday: 150mins long run

Week 8

Tuesday: “timber!” – 15mins warm up – then 10mins, 8mins, 6mins, 4mins, 2mins, 5 x 1mins all with 60s rest between, and all at 10km race pace – 15mins warm down

Thursday: 15mins warm up – then 3 x 10mins @ 20-30s/km faster than your marathon race pace, 90s rest between

Saturday: 120mins long run with last 30mins @ marathon race pace

Week 9

Bosön Tuesday: “Track Star!” – 15mins warm up – then 4-5 x (400m, 300m, 200m – all with 100m jog rest between), 120s rest between sets – 15mins warm down

Thursday: 75mins distance run with last 30mins @ 20-30s/km faster than your marathon race pace

Saturday: 135mins long run

Week 10

Tuesday: “Magical Madness!” – 15mins warm up – then 2mins, 4mins, 8mins @ 10km race pace, all with 60s rest between, then 90s, 3mins, 6mins @ 10s/km faster that previous all with 75s rest between – then finish with 5 x 60s @ 20s faster than 10km race pace, 60s rest between – 15mins warm down

Thursday: 15mins warm up – then 20mins @ 10-20s/km faster than your marathon race pace, 15mins @ 20-30s/km faster than your marathon race pace, 10mins @ 30-40s/km faster than your race pace, 120s rest between – 15mins warm down

Saturday: 180mins long run

Week 11

Tuesday: “Ruby Tuesday!” – 15mins warm up – then 2 x (10 x 90s @ 5s/km faster than your 10km race pace, 60s rest between), 120s rest between sets – 15mins warm down

Thursday: 15mins warm up – then 3 x 15mins @ 20-30s/km faster than your marathon race pace, 120s rest between – 15mins warm down

Saturday: 150mins long run

Week 12

Tuesday: “Monaghetti Fartlek!” – 20mins warm up – then 4 x 90s, 90s rest, 4 x 60s, 60s rest, 4 x 30s, 30s rest, 4 x 15s, 15s rest – 20mins warm down

Thursday: 15mins warm up – 15mins @ 30-40s/km faster than marathon race pace, 90s rest, 4 x 60s @ 10s faster than 10km race pace, 60s rest between – 15mins warm down

Saturday: We race Premiarmilen www.premiarmilen.se

Week 13

Tuesday: “Kay, Kay, Kay!” – 20mins warm up – then 10 x 4mins @ 10km race pace, 45s rest between – 20mins warm down

Thursday: 75mins distance run with last 30mins @ 20-30s/km faster than your marathon race pace

Saturday: 135mins long run

Week 14

Tuesday: “Liar, pants on fire!” – 15mins warm up – then 20mins @ 10km race pace, 75s rest, 2 x 60s @ 5km race pace, 60s rest, 15mins @ 10km race pace, then 3 x 60s @ 5km race pace, 60s rest between – 15mins warm down

Thursday: 15mins warm up – then 20mins @ 10-20s/km faster than your marathon race pace, 15mins @ 20-30s/km faster than your marathon race pace, 10mins @ 30-40s/km faster than your race pace, 120s rest between – 15mins warm down

Saturday: 180mins long run with last 15mins @ marathon race pace

Week 15

Tuesday: “Yasso 800’s!” – 15mins warm up – then 10 x 800m @ your marathon finish time. (for example if you are going to do 3hours), then you should run the distance in 3mins or just under. 75s rest @ distance pace – 15mins warm down

Thursday: 15mins warm up – then 3 x 15mins @ 20-30s/km faster than your marathon race pace, 120s rest between – 15mins warm down

Saturday: 150mins long run

Week 16

Tuesday: “Your move!” – 15mins warm up – then 8mins @ 10km race pace, 45s rest, 1mins @ 5km race pace, 75s rest, 6mins @ 10km race pace, 45s rest, 1mins @ 5km race pace, 75s rest, 4mins @ 10km race pace, 45s rest, 1mins @ 5km race pace, 75s rest, 2mins @ 10km race pace, 45s rest, 1mins @ 5km race pace – 15mins warm down

Thursday: 75mins distance run with last 20mins @ 20-30s/km faster than your marathon race pace

Saturday: 135mins long run

Week 17

Tuesday: “The “234!” – 15mins warm up – then 2 x 9mins @ 10km race pace, 90s rest between, 3 x 5mins @ 5-10s/km faster than previous intervals, 75s rest between, 4 x 2mins 30s @ 5s/km faster than previous intervals, 60s rest between – 15mins warm down

Thursday: 15mins warm up – then 2 x 15mins @ 20-30s/km faster than your marathon race pace, 120s rest between – 15mins warm down

Saturday: 90mins long run

Week 18

Tuesday: “Monaghetti Fartlek!” – 20mins warm up – then 4 x 90s, 90s rest, 4 x 60s, 60s rest, 4 x 30s, 30s rest, 4 x 15s, 15s rest – 20mins warm down

Thursday: 15mins warm up – 15mins @ 30-40s/km faster than marathon race pace, 90s rest, 4 x 60s @ 10s faster than 10km race pace, 60s rest between – 15mins warm down

Saturday: We race Kungsholmen runt

Week 19

Tuesday: “Track Star!” – 15mins warm up – then 4-5 x (400m, 300m, 200m – all with 100m jog rest between), 120s rest between sets – 15mins warm down

Thursday: 75mins distance run with last 30mins @ 20-30s/km faster than your marathon race pace

Saturday: 135mins long run

Week 20

Tuesday: “Yasso 800’s!” – 15mins warm up – then 10 x 800m @ your marathon finish time. (for example if you are going to do 3hours), then you should run the distance in 3mins or just under. 75s rest @ distance pace – 15mins warm down

Thursday: 60mins @ 15-25s faster than marathon race pace

Saturday: 120mins long run

Week 21

Tuesday: “OHHHH Kay, Kay, Kay!” – 20mins warm up – then 6 x 4mins @ 10-15s/km faster than your 10km race pace, 75s rest between – 20mins warm down

Thursday: 40mins @ 15-25s faster than marathon race pace

Saturday: 75mins long run

Week 22

Tuesday: “Monaghetti Fartlek!” – 20mins warm up – then 4 x 90s, 90s rest, 4 x 60s, 60s rest, 4 x 30s, 30s rest, 4 x 15s, 15s rest – 20mins warm down

Saturday: We race STOCKHOLM MARATHON