CRS Training program
Week 3 (Build up) – 15/1-21/1
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) – 22/1-28/1
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) – 29/1-4/2
Tuesday: “Fiercely does it!” – 15mins warm up – then 2 x (10 x 45s @ 3km race pace, 200m rest between), 180s rest between sets – 15mins warm down
Observera, tisdagens träning är inomhus på Bosön och vi startar där 18:30!
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 (5/2-11/2)
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 20mins @ 20-30s/km faster than your marathon race pace
Saturday: 135mins long run
Week 7 (12/2-18/2)
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: 150mins long run
Week 8 (19/2-25/2)
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 20mins @ marathon race pace
Week 9 (26/2-4/3)
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 (5/3-11/3)
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 (12/3-18/3)
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: 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 (19/3-25/3)
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 (26/3-1/4)
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 (2/4-8/4)
Tuesday: “Liar, pants on fire!” – 15mins warm up – then 15mins @ 10km race pace, 75s 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: 180mins long run with last 15mins @ marathon race pace
Week 15 (9/4-15/4)
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 (16/4-22/4)
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 (23/4-29/4)
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 (30/4-6/5)
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 (7/5-13/5)
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 (14/5-20/5)
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 (21/5-27/5)
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 (28/5-3/6)
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