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 |
CRS Fall – Winter Training 2024-2025.
Hi All,
Another winter is soon upon us and we are looking towards a new beginning of another year at the world best running club. We have made a few changes in the training program going forward after some feedback and hope that you all like the new and improved schedule. But to make these changes we have done the following:
- Tough Tuesday will be always intervals and harder workouts.
- Saturdays will be more focus on longer threshold type intervals, but we have decided to not do as long workouts as it the past. We have also decided to take away the long runs and let you all do these by yourself instead.
- The warm up & warm downs will also be equal in length.
- Also going forward, I will be making a return to the training sessions more regularly and have scheduled these into the sessions in advance so that I can have these into my calendar.
Looking forward to seeing you all at the Training camp Gotland, the Christmas party, and then more sessions in the near future. So with this being said – let the games begin.
Happy Running all!
Week 47
Tough Tuesday: “Fix you broken” – 15mins 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 – 15mins warm down
Saturday Sublime: “In the clouds” – 15mins warm up – then 2 x (5mins, 4mins, 3mins @ threshold), then finish with 8 x 60s @ 10s/km faster than longer intervals, all with 60s rest, but 120s rest between sets – 15mins warm down
Week 48
Tough Tuesday: “Winter’s bone” – 15mins warm up – then 2mins, 4mins, 8mins, 4mins, 2mins, all with 1min rest. 8mins in threshold pace – 15mins warm down
Saturday Sublime: “Your Hill Pill” – 15mins warm up – then 12 x 60s hills, jogging back down for rest – run these hard but not too much faster that you do not lose your running form – 15mins warm dow
Week 49
Tough Tuesday: “Leo’s Run party” – 10mins warm up – then 3 x 2mins, 2 x 3mins, 4mins, 2 x 3mins, 3 x 2mins all with 75s rest between @ threshold interval pace – 15mins warm down
CHRISTMAS PARTY Saturday Sublime: “Leo’s Run party” – 10mins warm up – then 3 x 2mins, 2 x 3mins, 4mins, 2 x 3mins, 3 x 2mins all with 75s rest between @ threshold interval pace – 15mins warm down (Rubin Coaching)
Week 50
Tough Tuesday: “The CRS Switch” – 15mins warm up – then 3 x (4mins in threshold pace, 8x30s faster, 30s rest) 2mins between sets – 15mins warm down
Saturday Sublime: “Patric’s wicked weekend” – 20mins warm up – then 3 x (5mins @ Marathon race pace, 5mins @ half marathon race pace, 2mins @ 10km race pace), no rest in between sets – 20mins warm down (Rubin Coaching)
Week 51
Tough Tuesday: “Siberian blast” – 15mins warm up – 6 x (3mins in half marathon pace, 2mins in 10km race pace, 1min in 5km race pace), 1 min rest between sets – 15mins warm down
Saturday Sublime: “8mins of Hell” – 15mins warm up – then 5 x 8mins @ Threshold pace, 120s rest between – 15mins warm down
Week 52
Tough Tuesday: Christmas eve!
Saturday Sublime: “The Milky Way” – 15mins warm up – 5mins Threshold, 5 x 2mins Speed interval pace, 5mins Threshold, 5 x 1mins speed interval pace, 75s rest between each – 15mins warm down
Week 1
Tough Tuesday: “Eva-Lena’s revenge” – 15mins warm up – 4 x (4mins in 10km race pace, 45s rest, 90s faster), 90s rest between sets – 15mins warm down (Rubin Coaching)
Saturday Sublime: “Double Trouble returns” – 15mins warm up – then 2 x 8mins, 2 x 6mins, 2 x 5mins @ threshold pace, with 90s rest between – 15mins warm down
Week 2
Tough Tuesday: ”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.
Saturday Sublime: “Your Hill Pill” – 15mins warm up – then 12 x 75s hills, jogging back down for rest – run these hard but not too much faster that you do not lose your running form – 15mins warm down
Week 3
Tough Tuesday: “Cat & Mouse” – 15mins warm up – then 15 x 75s, with 45s rest between – 15mins warm down
Saturday Sublime: “Life lessons” – 15mins warm up – then 20mins @ tempo pace, with 120s rest, then 4 x 4mins @ 5-10s/km faster than the 20mins pace, 75s rest between – 15mins warm down
Week 4
Tough Tuesday: “Snowy Wonderland” – 15mins warm up – then 2 x (5mins, 4mins, 3mins @ threshold), then finish with 4 x 75s @ 10s/km faster than longer intervals, all with 60s rest, but 120s rest between sets – 15mins warm down (Rubin Coaching)
Saturday Sublime: “Suffocate” – 15mins warm up – then 3 x 3mins @ Speed interval pace, 75s rest between – then 15mins @ Threshold pace, 120s rest, then 1 x 3mins @ Speed interval pace – 10mins warm down
Week 5
Tough Tuesday: “Brace you inner God” – 15mins warm up – then 5 x (3mins in threshold pace, 3mins in distance pace) – 15mins warm down
Saturday Sublime: “Infinite” – 15mins warm up – then km 1, 3, 5 and 7 in a pace little faster than 10km race pace, 75s rest, km 2, 4 and 7 in about 30s slower in min/km, 15mins warm down – 15mins warm down
Week 6
Tough Tuesday: “Six wise men” – 15mins warm up – then 6 x 6mins, 90s rest between @ threshold interval pace – 15mins warm down (Rubin Coaching)
Saturday Sublime: “long gone” – 15mins warm up – then 10mins @ threshold, 120s rest, then 10 x 45s hard, 60s rest between, 8mins @ threshold – 15mins warm down
Week 7
Tough Tuesday: “Your Sweaty Tears” – 15mins warm up – then 10 x 60s @ threshold with 15s rest between, 5 x 2mins @ Speed interval pace, 60s rest between, end with 6mins @ threshold – 15mins warm down
Saturday Sublime: “Your Hill Pill” – 15mins warm up – then 12 x 90s hills, jogging back down for rest – run these hard but not too much faster that you do not lose your running form – 15mins warm down (Rubin Coaching)
Week 8
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: “Double Trouble returns” – 15mins warm up – then 2 x 8mins, 2 x 6mins, 2 x 5mins @ threshold pace, with 90s rest between – 15mins warm down
Week 9
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: ”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.