CRS Winter–Spring Training Program 2025–2026
Welcome to the winter season runners!
As the light fades and the air turns crisp, we don’t hibernate — we elevate. Winter is when CRS shines brightest: the months that test us, shape us, and remind us why we love to move. Together, we’ll build a base that carries us into spring fitter, faster, and mentally stronger than ever.
Every Tough Tuesday brings time-based intervals that sharpen rhythm and resilience. Every Saturday Sublime gives us longer runs that build endurance and calm strength. We train outdoors, no matter the weather, because that’s where community and courage are born.
Our goal? To roll into Premiärmilen, Premiärhalvan, Kungsholmen Runt, and the Stockholm Marathon ready to thrive — not just survive.
Run Happy,
CRS Coaching Team
Tough Tuesday – “Frozen Fire”
15 min WU – 10 × 2 min @ 10 K effort / 45 s rest + 6 min @ threshold – 15 min CD
Workout Purpose! Mix sharp surges with threshold control; feel power in the cold.
Saturday Sublime – “Keep the Heat”
15 min WU – 4 × 8 min @ tempo / 90 s rest – 15 min CD
Workout Purpose! Maintain warmth through effort; find comfort in steady pressure.
Week 48
Tough Tuesday – “Steady as She Goes”
15 min WU – 4 × (4 min @ threshold + 3 × 45 s fast) / 90 s between sets – 15 min CD
Workout Purpose! Controlled rhythm with small sparks; balance intensity and form.
Saturday Sublime – “Cruise Control”
20 min WU – 60 min continuous run (last 20 min @ tempo) – 15 min CD
Workout Purpose! Develop discipline in long sustained effort; smooth pacing.
Weeks 49–8 – Winter Strength & Endurance
Week 49
Tough Tuesday – “Snow Tempo Express”
15 min WU – 3 × (7 min @ threshold + 2 min @ 10 K effort) / 2 min rest – 15 min CD
Workout Purpose! Layer threshold control with short bursts of pace to boost aerobic range.
Saturday Sublime – “Distance Dreamer”
20 min WU – 90 min steady long run / last 10 min at half-marathon effort – 15 min CD
Workout Purpose! Build resilience and confidence over distance; finish purposeful, not tired.
Week 50
Tough Tuesday – “Courage Factory”
15 min WU – 12 × 75 s @ 10 K effort / 45 s rest + 5 min threshold finish – 15 min CD
Workout Purpose! Train mental toughness; keep every rep consistent when the cold bites.
Saturday Sublime – “Polar Patience”
15 min WU – 4 × 12 min @ tempo / 2 min rest – 15 min CD
Workout Purpose! Strengthen aerobic durability while maintaining relaxed posture.
Week 51
Tough Tuesday – “Before the Break”
15 min WU – 5 × 6 min @ threshold / 90 s rest + 4 × 30 s fast finish – 15 min CD
Workout Purpose! Consolidate base fitness before the holidays; end the year with calm strength.
Saturday Sublime – “Holiday Flow”
Free run 60–75 min progression effort (steady → tempo by the end).
Workout Purpose! Unstructured aerobic joy – let the legs lead the way.
Weeks 52 & 1 – Recovery & Reset
Light jogs, cross-training or rest. Recharge mind and body.
Week 2
Tough Tuesday – “New Year New Legs”
15 min WU – 6 × 5 min @ threshold / 75 s rest – 15 min CD
Workout Purpose! Re-establish rhythm post-break; steady effort, even splits.
Saturday Sublime – “Long and Strong”
20 min WU – 3 × 15 min @ tempo / 2 min rest – 15 min CD
Workout Purpose! Extend time on feet; controlled strength over duration.
Week 3
Tough Tuesday – “Tempo Tunnel”
15 min WU – 4 × (3 min @ 10 K + 3 min @ threshold) / 90 s rest – 15 min CD
Workout Purpose! Teach body to shift gears smoothly; blend speed and control.
Saturday Sublime – “Frozen Focus”
90 min steady run with 4 × 3 min surges mid-run – 15 min CD
Workout Purpose! Build stamina and mental focus under cold conditions.
Week 4
Tough Tuesday – “Burn in the Cold”
15 min WU – 3 × (4 min @ threshold + 4 × 45 s fast / 30 s rest) / 2 min between sets – 15 min CD
Workout Purpose! Mix control and fire; teach pace changes within fatigue.
Saturday Sublime – “Winter Wander”
100 min easy-to-steady run – finish with strides if safe.
Workout Purpose! Endurance first – time on feet in winter terrain.
Week 5
Tough Tuesday – “Pulse Control”
15 min WU – 4 × 8 min @ threshold / 90 s rest – 15 min CD
Workout Purpose! Master effort management; find comfort in consistency.
Saturday Sublime – “Endurance Echo”
20 min WU – 3 × 20 min @ marathon effort / 3 min rest – 15 min CD
Workout Purpose! Extend tempo durations to boost aerobic capacity.
Week 6
Tough Tuesday – “Threshold Circus”
15 min WU – 2 min + 4 min + 6 min + 4 min + 2 min @ threshold / 75 s rest – 15 min CD
Workout Purpose! Play with interval lengths to improve pacing and focus.
Saturday Sublime – “Stay the Course”
80–90 min steady run / last 10 min push to tempo – 15 min CD
Workout Purpose! Strengthen marathon-level control and patience.
Week 7
Tough Tuesday – “Brave the Breeze”
15 min WU – 8 × 3 min @ 10 K effort / 60 s rest + 5 min threshold – 15 min CD
Workout Purpose! Manage effort into headwinds; build grit and rhythm.
Saturday Sublime – “Winter Groove”
20 min WU – 2 × 25 min @ tempo / 3 min rest – 15 min CD
Workout Purpose! Find and hold groove-pace for long durations.
Week 8
Tough Tuesday – “Spark Session”
15 min WU – 10 × 90 s @ 5 K effort / 60 s rest + 6 min threshold – 15 min CD
Workout Purpose! Add snap to legs while maintaining threshold composure.
Saturday Sublime – “Run to Rise”
15 min WU – 4 × 10 min @ tempo / 2 min rest – 15 min CD
Workout Purpose! Smooth progressive effort; feel fitness rising again.
Weeks 9–13 – Race Preparation
Week 9
Tough Tuesday – “Breaking Through”
15 min WU – 6 × 5 min @ threshold / 75 s rest + 4 × 30 s fast / 30 s rest – 15 min CD
Workout Purpose! Break through the winter barrier — hold focus as intensity rises.
Saturday Sublime – “Tempo Bridge”
20 min WU – 90 min steady run with middle 30 min @ half-marathon effort – 15 min CD
Workout Purpose! Connect base endurance to race-specific stamina.
Week 10
Tough Tuesday – “Fire Starter”
15 min WU – 3 × (3 min @ 10 K + 2 min @ 5 K + 4 min @ threshold) / 2 min rest – 15 min CD
Workout Purpose! Build controlled speed and tolerance to pace changes.
Saturday Sublime – “Fast Finish Flow”
70 min steady run then 6 × 1 min fast / 45 s rest – 15 min CD
Workout Purpose! Learn to shift gears late in the run; finish strong and positive.
Week 11
Tough Tuesday – “Race Rhythm”
15 min WU – 5 × 6 min @ threshold / 90 s rest + 4 × 45 s fast – 15 min CD
Workout Purpose! Cement threshold rhythm; develop economy under fatigue.
Saturday Sublime – “Confidence Builder”
20 min WU – 3 × (12 min @ tempo + 3 min easy) – 15 min CD
Workout Purpose! Practice rhythm control; know your race effort by feel.
Week 12
Tough Tuesday – “Edge of Speed”
15 min WU – 10 × 2 min @ 5 K effort / 60 s rest + 6 min @ threshold – 15 min CD
Workout Purpose! Touch faster paces while maintaining composure; build leg turnover.
Saturday Sublime – “Controlled Chaos”
15 min WU – 2 × 25 min @ tempo / 4 min rest – 15 min CD
Workout Purpose! Long sustained efforts; find calm inside intensity.
Week 13
Tough Tuesday – “Premiärmilen Prep”
15 min WU – 3 × (8 min @ threshold + 3 × 45 s @ 5 K effort) / 2 min rest – 15 min CD
Workout Purpose! Simulate race effort swings; polish form for 10 K readiness.
Saturday Sublime – “Race Rehearsal”
20 min WU – 40 min progression (10 min @ MP → 10 min @ HM → 10 min @ 10 K → 10 min easy) – 15 min CD
Workout Purpose! Practice pacing and effort control across race intensities.
Weeks 14–18 – Marathon Specific & Spring Focus
Week 14
Tough Tuesday – “Reset & Reload”
15 min WU – 4 × 7 min @ threshold / 90 s rest – 15 min CD
Workout Purpose! Re-stabilize effort post-race prep; smooth rhythm, efficient breathing.
Saturday Sublime – “Rolling Rhythm”
20 min WU – 90–100 min steady run / last 15 min @ marathon pace – 15 min CD
Workout Purpose! Strengthen long-range aerobic control; build marathon focus.
Week 15
Tough Tuesday – “Climb Back Up”
15 min WU – 8 × 75 s uphill (jog down rest) + 6 min @ threshold – 15 min CD
Workout Purpose! Re-introduce gentle gradients; blend leg power with aerobic control.
Saturday Sublime – “Long Layers”
20 min WU – 3 × 20 min @ tempo / 3 min rest – 15 min CD
Workout Purpose! Layer tempo endurance; practice patience at race-effort.
Week 16
Tough Tuesday – “Marathon Mindset”
15 min WU – 5 × 8 min @ half-marathon effort / 2 min rest – 15 min CD
Workout Purpose! Build mental and physical stamina for late-race control.
Saturday Sublime – “Endurance Odyssey”
20 min WU – 110–120 min steady run / final 20 min @ marathon pace – 15 min CD
Workout Purpose! Practice holding pace deep into fatigue; true marathon rehearsal.
Week 17
Tough Tuesday – “Spring Fever”
15 min WU – (6 min @ threshold + 4 × 60 s fast) × 2 / 2 min between sets – 15 min CD
Workout Purpose! Add speed back into the mix; re-ignite turnover and race feeling.
Saturday Sublime – “Flow State”
20 min WU – 75 min run / last 25 min progression to 10 K effort – 15 min CD
Workout Purpose! Finish with flow; trust pacing instincts and fitness.
Week 18
Tough Tuesday – “Final Fire”
15 min WU – 4 × 6 min @ threshold / 90 s rest then 6 × 30 s fast / 30 s rest – 15 min CD
Workout Purpose! Light spark before taper; confidence and sharpness without fatigue.
Saturday Sublime – “Celebrate the Journey”
Group run 60–90 min social pace – finish with optional pick-ups and smiles.
Workout Purpose! Reflect, connect, and enjoy the fitness you’ve earned.
Closing Message
We ran through darkness, wind, and snow — together.
Every Tuesday taught rhythm and grit; every Saturday built heart and endurance.
Now the light returns, and with it the proof that consistency always wins.
Carry this strength into Premiärmilen, Premiärhalvan, Kungsholmen Runt, and the Stockholm Marathon — and remember:
you’re not just fit, you’re CRS ready!!
Run Happy, Rubin McRae 💛