Training zones

CRS Spring Summer Training 2021.

Hi All, It has been a strange start of the year, much like the end of 2020. But there is hope and it is really great to see all of your photos and posts on Social media after finishing these training sessions.

Here comes the training for the club from now and into the Summer, where we hope things will become a little more normal. Thank you for being patient during these tough times and we appreciate your loyalty to the club. Remember the most important thing is that we have fun and “Run Happy!”

Week 11

Tough Tuesday: “Midnight” – 15mins warm up – then 6-8 x 4mins, 60s rest between – 15mins warm down

Saturday Sublime: “unloveable” – 20mins warm up – then 50-60mins @ Half Marathon race pace – 20mins warm down

Week 12

Tough Tuesday: “Spring Again” – 15mins warm up – then 5 x 60s, 5 x 120s, 5 x 180s all with 60s break between starting at speed interval pace – 15mins warm down

Saturday Sublime: “Testing day” – 20mins warm up – then 5km test so we can train more effectively going forward – 20mins warm down

Week 13

Tough Tuesday: “You are my Sunshine” – 15mins warm up – then 5mins @ threshold pace, with 90s rest, then 8 x 90s @ 10-15s/km faster than the 5mins interval, 45s rest between – then 4mins @ threshold pace again – 15mins warm down

Saturday Sublime: “Love hurts” – 20mins warm up – then 4 x 6mins @ threshold pace, 75s rest between – 20mins warm down

Week 14

Tough Tuesday: “Reflux” – 15mins warm up – then 4 x (4 x 90s @ 5s faster than your 10km race pace, 45s jog between), 90s rest between sets– 15mins warm down

Saturday Sublime: “Rubin Say’s” – 10mins warm up – then 10 x 3mins @ threshold interval pace, 45s rest – 15mins warm down

Week 15

Tough Tuesday: “Play your card” – 15mins warm up – then 5 x (60s @ speed interval pace – 3mins @ threshold pace, 30s @ speed intervals pace) 120s rest between – 15mins warm down

Saturday Sublime: “Resting never” – 20mins warm up – then 2 x (3mins @ Marathon race pace, 3mins @ half marathon race pace, 3mins @ 10km race pace, 3mins @ 5km race pace), no rest in between sets – 20mins warm down

Week 16

Tough Tuesday: “Wonderful Sweden” – 15mins warm up – then 15 x 2mins @ threshold, with 60s at slightly slower than distance pace – 15mins warm down

Saturday Sublime: “Uncontrollable” – 15mins warm up – then 5 x 4mins @ speed interval pace, 120s rest between – 15mins warm down

Week 17

Tough Tuesday: “Welcome to the Paradise” – 15mins warm up – 2mins, 4mins, 6mins, 10mins, 6mins, 4mins, 2mins (keeping the same pace throughout (about 10km race pace), 75s rest between each – 15mins warm down

Saturday Sublime: “You city rocker” – 10mins warm up – then 2 x 30mins @ half marathon race pace, 5mins between (not threshold) 5mins warm down

Week 18

Tough Tuesday: “Inside your head” – 15mins warm up – 2 x 60s, 3mins, 4 x 60s, 4mins, 6 x 60s, 6mins – the first longer time intervals should be @ 5s slower than your current 10km race pace, the 60s intervals should be @ 10s faster than your 10km race pace, 60s rest between all – 15mins warm down

Saturday Sublime: “Snakes & Ladders” – 20mins warm up – then 5mins, 4mins, 3mins, 2mins 1mins, 1mins, 2mins, 3mins, 4mins, 5mins @ threshold pace, with 60s rest between – 20mins warm down

Week 19

Tough Tuesday: “Fix you broken” – 15mins warm up – then 15mins @ tempo pace, with 120s rest, then 3 x 5mins @ 5-10s/km faster than the 15mins pace – 15mins warm down

Saturday Sublime: ”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.

Week 20

Tough Tuesday: “Rock’n run” – 15mins warm up – then 15 x 90s, with 45s rest between – 15mins warm down

Saturday Sublime: “Brace the uncomfortable” – 15mins warm up – then 3 x 3mins, 90s rest between 5 x 2mins, 60s rest between, 7 x 1mins, 45s rest between @ 3mins 40-50s/km pace, – 15mins warm down

Week 21

Tough Tuesday: “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

Saturday Sublime: “I can’t Breathe” – 15mins warm up – then 6 x 60s @ Speed interval pace, 40s rest between – then 12mins @ Threshold pace, 90s rest, then 4 x 60s @ Speed interval pace with 60s rest between – 10mins warm down

Week 22

Tough Tuesday: “It never ends” – 15mins warm up – then 10 x 30s, 30s rest, 8 x 60s, 45s rest, 6 x 2mins, 4 x 3mins, 2 x 4mins all with 60s rest between

Saturday Sublime: “Oblivion” – 20mins warm up –
then 2 x (4mins @ Snabb distance pace, 60s rest, 3mins @ Threshold pace, 60s rest, 2mins @ Speed interval pace, 60s rest, 1mins @ speed interval pace, 60s rest, 4 x 45s @ Sprint interval pace, with 60s rest between), 120s rest between sets – 15mins warm down

Week 23

Tough Tuesday: “Six wise men” – 15mins warm up – then 6 x 5mins, 90s rest between @ threshold interval pace – 15mins warm down

Saturday Sublime: “Too much” – 15mins warm up – then 12mins @ threshold, 120s rest, then 10 x 60s hard, 60s rest between, 8mins @ threshold – 15mins warm down

Week 24

Tough Tuesday: “Down the drain” – 15mins warm up – then 4 x (5 x 75s @ 5s faster than your 10km race pace, 45s jog between), 90s rest between sets– 15mins warm down

Saturday Sublime: “Why not” – 20mins warm up – then 3 x 12minutes @ threshold, 120s rest between – 20mins warm down

Week 25

Tough Tuesday: “Worrying times” – Workout: 15mins warm up – then 2 x (2mins @ Threshold pace, 1mins @ Speed interval pace, 2mins @ Threshold pace, 120s rest, 2mins @ Speed interval pace, 4mins @ Threshold pace, 2mins @ Speed interval pace), 2mins rest between sets – 5-15mins warm down

Saturday Sublime: ”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.

Week 26

Tough Tuesday: ”YOUR INTENSITY HIGHWAY”– 15mins warm up – then 3 sets of (60s, 60s, 60s, 30s rest, 60s, 60s, 60s all 60s intervals are meant to increase in intensity), 90s rest between sets – then end with a 2minutes finale!!!

Saturday Sublime: ”Crowded House!” – 15mins warm up – then 6 x 4mins @ Speed interval pace, with 90s rest between

Week 27

Tough Tuesday: ”Heart beater!” – 15mins warm up – then 2 sets of (1mins, 30s rest, 2mins, 45s rest, 3mins, 60s rest, 2mins, 45s rest, 1mins), 60s rest between sets, then we finish with 3 x 60s, with 45s rest between – 15mins warm down

Saturday Sublime: “sucking air” – 20mins warm up – then 2 x 15mins @ threshold pace – 20mins warm down

Week 28

Tough Tuesday: ”Fragile!” – 15mins warm up – then 5 x (1mins @ Threshold pace, 2mins @ Speed interval pace, 45s rest, then 1mins Threshold pace, 30s @ Speed interval pace), 75s rest between each – 15mins warm down

Saturday Sublime: ”The rebound!” – 15mins warm up – 5 x (60s @ speed interval pace, 3mins @ threshold interval pace, then finish with 30s @ speed interval pace), 90s rest between sets – 15mins warm down

Week 29

Tough Tuesday: ”The view from here!” – 15mins warm up – then 4 x (3mins @ fast distance pace, 2mins @ Threshold interval pace, 1mins @ speed interval pace), 120s rest between each – 15mins warm down.

Saturday Sublime: ”your 2 minutes of fame!” – 15mins warm up – then 10 x (2mins @ threshold interval pace (7.5-8.5/10), 60s rest @ distance run pace) – 15mins warm down