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 Training 2024.
Hi All,
Another Spring and summer is almost gone for 2024 and we are moving towards the fall. The focus of these next few months training are to build on strength, speed endurance, and of course having sweaty fun together at our training sessions. We have some great weeks ahead and I cannot wait to join personally when I am 100% healthy.
Run Happy all!
Rubin
Week 35
Saturday Sublime: “Hills to bring you to your knees” – 15mins warm up – then 12 x 75-90s hills @ threshold pace, jog back down for rest – 15mins warm down
Week 36
Tough Tuesday: Lighting Fast: 15mins warm up – then 12 x 75s, 45s rest between – 15mins warm down
Saturday Sublime: Longer than before: 20mins warm up – then 10mins, 8mins, 6mins, 4mins all with 120s jog rest between – 15mins warm down
Week 37
Tough Tuesday: Life’s gems: 15mins warm up – then 2 x 5mins, 90s rest, 2 x 3mins, 75s rest, 6 x 90s, 45s rest between – 15mins warm down
Saturday Sublime: 120mins long run with a 2 x 15minutes block at Marathon/half marathon race pace.
Week 38
Tough Tuesday: Six ways to freedom: 15mins warm up – then 5 x 6mins, 120s rest between – 15mins warm down
Saturday Sublime: On point: 15mins warm up – then 12mins @ half marathon race pace, 2mins rest – then 8 x 45s faster running with 45s rest between – 15mins warm down
Week 39
Tough Tuesday: Together forever: 15mins warm up – then 3 x (6mins @ threshold, 90s rest, then 4 x 45s harder, 45s rest between), 3mins rest between sets – 15mins warm down
Saturday Sublime: 90mins long run with last 30minutes @ half marathon race pace
Week 40
Tough Tuesday: “I can’t Breathe” – 15mins warm up – then 8 x 45s Hills hard, jog down for rest between – then 15mins @ Threshold pace, 90s rest, then 6 x 45s hills @ Speed interval pace with jog back down for rest between – 10mins warm down
Saturday Sublime: “Resting never” – 20mins warm up – then 2 x (4mins @ Marathon race pace, 4mins @ half marathon race pace, 4mins @ 10km race pace, 1mins @ 5km race pace), no rest in between sets – 20mins warm down
Week 41
Tough Tuesday: “Down the drain” – 15mins warm up – then 4 x (5 x 75s @ 5s faster than your 10km race pace, 45s jog between), 90s rest between sets– 15mins warm down
Saturday Sublime: “Why not” – 1hour 45mis long run with mins 75-95@ half marathon race pace.
Week 42
Tough Tuesday: “Worrying times” – Workout: 15mins warm up – then 3 x (2mins @ Threshold pace, 1mins @ Speed interval pace, 2mins @ Threshold pace, 120s rest, 2mins @ Speed interval pace, 4mins @ Threshold pace, 2mins @ Speed interval pace), 2mins rest between sets – 5-15mins warm down
Saturday Sublime: “You city rocker” – 10mins warm up – then 2 x 30mins @ half marathon race pace, 5mins between (not threshold) 5mins warm down
Week 43
Tough Tuesday: “Sunburn” – 15mins warm up – then 6mins @ threshold pace, with 90s rest, then 10 x 90s @ 10-15s/km faster than the 5mins interval, 45s rest between – then 3mins @ threshold pace again – 15mins warm down
Saturday Sublime: “Love hurts” – 20mins warm up – then 4 x 6mins @ threshold pace, 75s rest between – 20mins warm down
Week 44
Tough Tuesday: “Reflux” – 15mins warm up – then 15 x 60s hills @ 5s faster than your 10km race pace, jogging back down for rest– 15mins warm down
Saturday Sublime: “Patric Say’s” – 10mins warm up – then 10 x 3mins @ threshold interval pace, 45s rest – 15mins warm down
Week 45
Tough Tuesday: “Wonderful Sweden”– 15mins warm up – then 15 x 2mins @ threshold, with 60s at slightly slower than distance pace – 15mins warm down
Saturday Sublime: 120mins long run easy pace
Week 46
Tough Tuesday: “Welcome to the Paradise” – 15mins warm up – 2mins, 4mins, 6mins, 10mins, 6mins, 4mins, 2mins (keeping the same pace throughout (about 10km race pace), 75s rest between each – 15mins warm down
Saturday Sublime: “You city rocker” – 10mins warm up – then 3 x 20mins @ half marathon race pace, 5mins between (not threshold) 5mins warm down
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