Aktuellt träningsprogram


Training zones

 

0 – Nothing at all

1 – 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 8-9

Threshold 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

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 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

 

 

CRS Late Summer Training 2021.

Hi All,

I sit here in Falkenberg with the sun shining with the sound of waves crashing on Screa strands sandy shores. It has been great to see that we now have an Instagram account, and it feels like we are getting you members into our beloved club. It gives me inspiration and motivation to write new training sessions, keep some of the old, and return to the club training myself after a long time being injured. Our club is for everybody, so I look forward to seeing you all after the summer at some of the new sessions I have written below. Remember “Run Happy!”

Week 30 (26 jul-1 aug)

Tough Tuesday: “Late summer Dreams” – 15mins warm up – then 9mins, 3mins rest, 8mins, 2mins rest, 7mins, 2mins rest, 5mins, 90s rest, 3mins @ threshold pace – 15mins warm down

Saturday Sublime: The Pain Barrier” – 20mins warm up – then 4 x 4mins @ threshold pace, 90s rest, 4 x 2mins @ Speed interval pace, 75s rest, 6 x 1mins @ VO2max pace, 60s rest between – 20mins warm down

Week 31 (2-8 aug)

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: “Sir Leo Say’s” – 10mins warm up – then 5 x 3mins, 5 x 4mins @ threshold interval pace, 75s rest – 15mins warm down

Week 32 (9-15 aug)

Tough Tuesday: “Plug n play” – 15mins warm up – then 4 x (90s @ speed interval pace – 4mins @ threshold pace, 30s @ speed intervals pace) 120s rest between – 15mins warm down

Saturday Sublime: No rest for the wicked” – 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 33 (16-22 aug)

Tough Tuesday: “Wonderful Stockholm” – 15mins warm up – then 12 x 2.5mins @ threshold, with 60s at slightly slower than distance pace – 15mins warm down

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

Week 34 (23-29 aug)

Tough Tuesday: “Stairway to heaven” – 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: Your city Tour” – 10mins warm up – then 3 x 20mins @ half marathon race pace, 5mins between (not threshold) 5mins warm down

Week 35 (30 aug-5 sep)

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: “Double Trouble” – 20mins warm up – then 2 x 5mins, 2 x 4mins, 2 x 3mins, 2 x 2mins 2 x 1mins @ threshold pace, with 90s rest between – 20mins warm down

Week 36 (6-12 sep)

Tough Tuesday: “Life lessons” – 15mins warm up – then 20mins @ tempo pace, with 120s rest, then 4 x 4mins @ 5-10s/km faster than the 15mins pace, 60s rest – 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 37 (13-19 sep)

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

Saturday Sublime: Brace you inner God” – 15mins warm up – then 2 x 4mins, 120s rest between 4 x 3mins, 75s rest between, 8 x 1mins, 45s rest between @ Threshold or slight faster at the end – 15mins warm down

Week 38 (20-26 sep)

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 75s @ Speed interval pace, 40s rest between – then 10mins @ Threshold pace, 90s rest, then 4 x 75s @ Speed interval pace with 60s rest between – 10mins warm down

Week 39 (27 sep-3 okt)

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: Oh my lord” – 20mins warm up –
then 2 x (5mins @ Snabb distance pace, 90s rest, 4mins @ Threshold pace, 90s rest, 2mins @ Speed interval pace, 75s 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 40 (4-10 okt)

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

Saturday Sublime: Too long” – 15mins warm up – then 15mins @ threshold, 120s rest, then 10 x 45s hard, 60s rest between, 8mins @ threshold – 15mins warm down

Week 41 (11-17 okt)

Tough Tuesday: “Drowning in sweat” – 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: Why?” – 20mins warm up – then 7mins, 3mins rest, 6mins, 2mins rest, 5mins, 2mins rest, 3mins, 90s rest, 2minutes @ threshold – 20mins warm down

Week 42 (18-24 okt)

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: Sandy toes” – 20mins warm up – then 3 x (4mins, 3mins rest, 2mins, 90s rest, 2mins), 3mins rest between sets, all in speed interval pace – 20mins warm down

Week 43 (25-31 okt)

Tough Tuesday: Remember When!”15mins warm up – then 5 x (2mins @ Threshold pace, 90s @ Speed interval pace, 60s rest, then 2mins Threshold pace, 30s @ Speed interval pace), 120s rest between each – 15mins warm down

Saturday Sublime: ”The rebound!” – 15mins warm up – 5 x (90s @ speed interval pace, 4mins @ threshold interval pace, then finish with 45s @ speed interval pace), 120s rest between sets – 15mins warm down

Week 44 (1-7 nov)

Tough Tuesday: ”The view from here!” – 15mins warm up – then 4 x (5mins @ fast distance pace, 3mins @ 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 12 x (2mins @ threshold interval pace (7.5-8.5/10), 60s rest @ distance run pace) – 15mins warm down