CRS Training program week 31-39 2018 (up to Lidingöloppet)

Vecka 31

Tis 31 jul: 15min jog warm up – then 3 x 3min, 4 x 2min, 5x 1min 5km race pace , 60s rest in between intervals – then 15min jog warm down (Note: Friskis & Svettis Kungsholmen, Sankt Eriksgatan 54)

Lör 4 aug: 105 mins long run (Lidingövallen)

Vecka 32

Tis 7 aug: Warm up: 15min jog – then 2 sets of: (1 km @ 10km race pace, 2 x Hagatippen, finally 1km @ slightly faster than 10km race pace), 120s rest between sets – then 15min jog warm down

Lör 11 aug: 135mins long run (start Lidingövallen)

Vecka 33

Tis 14 aug: 15min jog warm up – then 4set of (90-60-30-15 sek with same jogrest) between intervals – then 15min jog warm down

Lör 18 aug: 120 mins long run (Start Lidingövallen)

Vecka 34

Tis 21 aug: Warm up: 15min jog – then 4-5 x 2km hilly cross country course in Hagaparken, 90s rest between – 20min jog warm down

Lör 25 aug: 105 mins long run (Lidingövallen)

Vecka 35

Tis 28 aug: 15min jog warm up – then 5x800m @10km race pace, 5x400m @5km race pace, 60s rest in between intervals – then 15min jog warm down

Lör 1 sept: End-of-summer party!!

Place: Hellasgården

Program: you chose 1 or 2.

1. Long run – 120 min

2. Swimrun with Nils Zetterström (Creator of Ångaloppet)

All participants will be invited to lunch afterwards

Vecka 36

Tis 4 sep: 15min jog warm up – then 3 x 3min, 4 x 2min, 5x 1min 5km race pace , 60s rest in between intervals – then 15min jog warm down

Lör 8 sep: 105 min long run (Lidingövallen)

Vecka 37:

Tis 11 sep: Warm up: 15min jog – then 4-5 x 2km hilly cross country course in Hagaparken, 90s rest between – 20min jog warm down

Lör 15 sep: 120 min long run (Lidingövallen)

Vecka 38

Tis 18 sep: 15min jog warm up – then 4set of (90-60-30-15 sek with same jogrest) between intervals – then 15min jog warm down

Lör 22 sep: 75-90mins long run (Lidingövallen)

Vecka 39

Tis 25 sep: 15min jog warm up – then 12mins @ 5-10s fast than Lidingöloppet race pace, 120s rest – then 6 x 75s @ 10km race pace, 60s rest between – then 15min jog warm down

Lör 29 sep: Lidingöloppet weekend