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 Summer to Autumn Training 2023.

Week 36

Tough Tuesday: “Changing gears” – 15mins warm up, 5 x (3mins in threshold pace, 3mins in distance pace) (30mins), 15 mins warm down (tot 60mins)

Saturday Sublime: Stockholm halvmarathon

CRS Autumn – Winter Training 2023.

Hi All, 

Another fall awaits with our training sessions now beginning back at Studio Echelon. We continue to work on parts of our physiology to increase our threshold, increase our endurance and then our speed endurance. So with this being said – let the games begin.

Happy Running all!

Week 37

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: 120mins long run with 2 x 15mins in the middle @ half marathon race pace, 5mins easy jogging between.

Week 38

Tough Tuesday: “Your Hill Pill” – 15mins warm up – then 12 x 70s 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

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

Week 39

Tough Tuesday: “The CRS Switch” – 15mins warm up – then 3x(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 

Week 40

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 41

Tough Tuesday: “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

Saturday Sublime: “Your city Tour” – 10mins warm up – then 4 x 15mins @ half marathon race pace, 4mins between (not threshold) 5mins warm down

Week 42

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

Saturday Sublime: “Double Trouble returns” – 20mins warm up – then 2 x 8mins,  2 x 6mins, 2 x 5mins @ threshold pace, with 90s rest between – 20mins warm down

Week 43

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: 120mins long run with 2 x 15mins in the middle @ half marathon race pace, 5mins easy jogging between.

Week 44

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 45

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

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 46

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 47

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

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

Week 48

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: 135mins long run

Week 49

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: “Becoming noble” – 20mins warm up – then 2 x 20mins @ threshold pace, 5mins jog between – 10mins warm down

Week 50

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: “Uncomfortable controlled” – 15mins warm up – then 10mins, 8mins, 6mins, 2 x 4mins all @ Half marathon rrace pace, 120s rest between – 15mins warm down