Aktuellt träningsprogram

 

Training zones

0 – Nothing at all1 – Very light

2 – Fairly light

3 – Moderate

4 – Somewhat hard

5 – Hard

6

7 – Very hard

8

9

10 – Very, very hard

Speed interval pace – RPE 8-9Threshold interval pace – RPE 7-8

Threshold/tempo pace – RPE 6-7

Snabb distance (steady state) pace – RPE 5-6

Distance pace – RPE 4

Long runs – RPE 3

Recovery runs – RPE 2

Race paces:

5k race pace – RPE 8

10k race pace – RPE 7

Half-marathon pace – RPE 5

Marathon pace – RPE 4

Hi All,

It has been a wonderful year filled with laughs, sweat, and amazing performances. I have sat injured and watched from afar  but love the CRS Instagram page, and getting to be with you all on special occasions. It is so good to see that we have a special club with amazing coaches (thanks to all of you) and the CRS board has been working hard to provide you all with fun and engaging days. Thanks to you all, and if you all have the opportunity to bring a friend to join the club, then do it. As a club with more members is a club that creates wonderful training sessions and memories together.

Week 50

Tough Tuesday: ”Bloody mess!”15mins warm up – then 20mins in one direction in Half Marathon race pace, 1min rest, run back the same distance faster, about 15s faster in min/km – 15mins warm down

Saturday Sublime: Uncomfortable controlled” – 15mins warm up – then 10mins, 8mins, 6mins, 2 x 4mins all @ Half marathon race pace, 120s rest between – 15mins warm down

Week 51

Tough Tuesday: Cutting Edge

A workout to feel fast despite the snow as you cut into your strengths and leave your Christmas stress behind.

15mins warm up

Drills & Strides

3 x (3 x 3mins, 45s rest between reps), 2mins rest between sets

Where the sets are the following

Set one first 2mins & 30s @ threshold pace, last 30 slightly faster.

Set two first 2mins @ threshold pace, last 60s slightyly faster.

Set three first 90s @ threshold pace, last 90s slightly faster.

Enjoy the feeling of speed in the snow under crispy conditions.

15mins warm down.

Saturday Sublime: No club training

Week 52 and week 1

No club training

Week 2

Tough Tuesday: “Paradise” – we all have our special place, a place where we have stood, looked, taken a deep breath and said “wow this is paradise”. Well we are going to try and make this feeling today after our training session. So get ready to fly away to your running paradise.

15mins warm up – then 5 x (60s, 30s rest), 60s rest after set, 5 x (90s, 30s rest), 60s rest after set, 5 x (2mins, 30s rest), 60s rest after sets, 3 x (3mins, 45s rest), all intervals should be kept at the same speed roughly 10km race pace (7-7.5/10) – 15mins warm down

Saturday Sublime: 120-150mins long run (coach decides on the exact time)

Week 3

Tough Tuesday: “Long Lost Pals!” – today we recreate the session we did for the Christmas party. However this time we break into groups of three of roughly the same level.

15mins warm up

Then 3 x (5 x 2mins, 30s rest) 90s rest between sets (threshold pace or slightly higher)

Each one of you are to take the coaching role in one of the sets and push your two comrades to speed, lactate, and endorphins. Good luck.

15mins warm down

Saturday Sublime: “8 mins of hell!” – Just as the names says, today we delve foot first into long hellish intervals to afterwards take you to racing heaven.

15mins warm up

4 x 8mins @ 5-10s above your 10km race pace (7.5-8/10)

15mins warm down

Week 4

Tough Tuesday: “You Can!” – a session to give you a little more self-belief.

15mins warm up

Then 3 x 3mins, 45s rest, 3 x 2mins, 30s rest, 3 x 1mins, 30s rest, 3 x 30s, 15s rest, then finish with 3 x 15s, 30s rest between – paces should get faster as we get to the shorter intervals – so remember if you think you can, then you can!!

15mins warm down

Saturday Sublime: “Long hazy days!” – Half marathon paces intervals to increase your strength & aerobic endurance.

20mins warm up

Then 3 x 12mins @ 6-6.5/10, 5mins easy jog between.

20mins warm down

Week 5

Tough Tuesday: “Like it or not!” – sometimes we just do not feel like running, pushing hard, or simply getting out to do the hard yards. Lucky we have our club mates to get us to join together, push together and succeed together, because whether you like it or not to get better you have to train.

15mins warm up

5 x 5mins @ 7-8/10, 90s rest between

15mins warm down

Saturday Sublime: 135-165mins long run (coach decides on the exact time)

Week 6

Tough Tuesday: “Disco Dance!” – we have all been to one, danced when we wanted to, maybe when we didn’t, danced like we thought no-one was watching – today we put on our dancing shoes, and your CRS coaches will watch you perform like professional dancers.

15mins warm up

5mins, 4mins, 3mins, 2mins, 1mins, 2mins, 3mins, 4mins, 5mins @ 10km race pace (7-7.5/10) all with 90s rest between

15mins warm down

Saturday Sublime: Park Run Saturday – today we as a group come together and run Park run after a 30minutes warm up. Then afterwards please end with 6 x 90s at the same pace you ran for the 5km distance, with 45s rest between – 20-30mins warm down

Week 7

Tough Tuesday: “Double the nightmare!” – studies have shown that most runners dread the long intervals, myself included, today we get over this fear as we do double the nightmare, double the fun.

15mins warm up

Then 2 x 5mins, 2 x 6mins, 2 x 8mins all with 2mins recovery @ 7-8/10

15mins warm down

Saturday Sublime: A faster distance, a faster you – after 30mins easy warm up we will run 45mins @ half marathon race pace (6-6.5/10) – 30mins warm down

Week 8

Tough Tuesday: “Out in the cold!” – the weather may be getting warmer, but we are still along way from summer. But we are tough Vikings and the weather will not stop us from achieving ur goals.

15mins warm up

Then 5 x (3mins in threshold pace, 3mins in distance pace),

15 mins warm down

Saturday Sublime: 135-150mins long run with 2 x 20mins @ marathon race pace when your coach demands.

Week 9

Tough Tuesday: “Why worry!” – A good friend of mine growing up told me a very wise thing once, “worrying will not change the outcome, only by not worrying will you enjoy the ride and perform like you should! So don’t worry, be happy!

15mins warm up

Then 8mins, 7mins, 6mins, 5mins, 3mins, 2mins, all with 2mins rest, @ 7-8/10 (10km race pace)

15mins warm down

Saturday Sublime: ”Longer than you think!” – 20mins warm up, then 30mins @ half marathon race pace, 5mins easy, then 3 x 10mins @ half marathon race pace, 3mins easy – 20mins warm down.

Week 10

Tough Tuesday: “Leo’s Level Up!” – Our coach Leo is our legend coach with love for running, love for CRS, and love of life. Today we salute him as he knows how to drive home a good hard workout.

15mins warm up

5 x 6mins, 90s rest between @ 7-8/10 (10km race pace)

15mins warm down

Saturday Sublime: Longer snabb distance run. 90mins with minutes after 15-75 at faster distance pace 6-6.5/10.

Week 11

Tough Tuesday: “Patric’s Perfect Push!” – Patric is the kind of coach that remembers all, and knows all. He reads the situation, computes internally, and then executes the plan to coach you into a better runner. Today we use his technique to do that perfect push when the coach tells you to.

15mins warm up

10 x 3mins, 60s rest between, where coach will instruct sometime during the 3mins where you are to push yourself towards over 8/10. Otherwise you are to run threshold (7/10).

15mins warm down

Saturday Sublime: 150-180mins long run (coach decides on the exact time)

Week 12

Tough Tuesday: “Magical madness with Mia!” – Mia is one of my first athletes I ever started coaching in Sweden and she has learned to become one of the most knowledgeable, and amazing coaches I know. She is smart, dedicated, and has a love for training unmatched. Today we celebrate Mia in style, her way, or the highway!

20mins warm up

4 x (5 x 90s @ 8/10, 30s jog recovery), 3mins jog between sets

20minutes warm down.

Saturday Sublime: “Curve Ball!” – sometimes life can throw in a curve ball, and most definitely when we run. Enjoy that moment today when I throw in that expected curve ball, adjust, breathe, and get through to the other side.

5 x (15mins easy – 15mins hard @ 6.5-7/10)

End with 15mins easy.

Week 13

Tough Tuesday: “Gabby’s Goals!” – Our coach Gabby has done it all, run marathons, run half marathons, run in the mountains, run more races than I care to count, she has also started Hyrox – today we salute coach Gabby for the amazing athlete, healer, and person she is – her way, the only way is through.

15mins warm up

Then 12 x 60s hills @ 8-8.5/10, jog back down for rest – finish with 5mins threshold

15mins warm down

Saturday Sublime: 150-180mins long run (coach decides on the exact time)

Week 14

Tough Tuesday: “Energy forever with Eva.Lena!” – coach Eva-Lena has been with the club from the beginning, her love for running is inspiring, her need for “that run” reminds me of me, to run is to live, to run is to relax, to run is to BE. Today we just run with the energy of Eva-Lena ForEver.

15mins warm up

3 x (3mins @ 8/10, 3mins @ 6/10, 3mins @ 9/10), 3mins distance pace between.

15mins warm down

Saturday Sublime: Park Run Saturday – today we as a group come together and run Park run after a 30minutes warm up. Then afterwards please end with 6 x 90s at the same pace you ran for the 5km distance, with 45s rest between – 20-30mins warm down

Week 15

Tough Tuesday: “Rebecca’s Revenge!” – One of our youngest member, but this does not change the fact that her improvement as a coach over the last years has been extraordinary. She has upped her game, run more, been more focused, and coached with passion. Today we celebrate our new sub 4hour runner for the marathon (will do this in Stockholm 2024). Revenge is sweet, particularly with Rebecca leading the way!

15mins warm up

8 x 4mins @ 8/10, with75s rest between

15mins warm down

Saturday Sublime: “20mins of fame!” – we all want it, deep down some kind of recognition for the achievements we have made, the improvements we have worked hard for. Today is that day, where after 15 long weeks of training with CRS you can prove to our coaches, and most importantly yourself that you are famous.

4 x (20mins distance pace – 15mins hard @ 6.5-7/10) – 15mins warm down

Week 16

Tough Tuesday: “Fighting with Farahnaz!” – Today we celebrate Farahnaz who has overcome injury and now on her way back to running supremacy. She is London bound, with fire in her heart, and wings on her legs. So let’s fight for the right to run with a smile, and reach those dreams we all have.

15mins warm up –

then

1mins hard 8/10, 1mins distance pace, 30s rest

2mins hard 8/10, 1mins distance pace, 30s rest

3mins hard 8/10, 1mins distance pace, 30s rest

4mins hard 8/10, 1mins distance pace, 30s rest

5mins hard 8/10, 1mins distance pace, 30s rest

4mins hard 8/10, 1mins distance pace, 30s rest

3mins hard 8/10, 1mins distance pace, 30s rest

2mins hard 8/10, 1mins distance pace, 30s rest

1mins hard 8/10…

15mins warm down

Saturday Sublime: 120-135mins long run (coach decides on the exact time)

Week 17

Tough Tuesday: “Power P-O’s way!” – Our coach Po is one of a kind! He has been with the Club since the beginning and once upon a time was as fast as lighting. With age he is like a fine wine, he is enjoyable to watch, coach, and can bring his A game when he feels for it. So watch and learn how the master does it.

15mins warm up – then 20 x 90s @ 7.5-8.5/10, with 45-60s rest between – 15mins warm down

Saturday Sublime: “I can’t Breathe” – 15mins warm up – then 2 x 20mins @ Half marathon race pace, 5mins jog between – 15mins warm down