Aktuellt träningsprogram

Training zones

0 – Nothing at all

1 – 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 8-9

Threshold 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

Updated CRS Spring to Summer Training 2022.

Hi All,

After our latest board meeting it was decided to focus the training program before the summer on the 10km, and post summer on the half marathon/lidingöloppet. We decided that once a month we would add long runs on the Saturday without any speed in the workout.

I have also added a little more clarity on what each session is predominately working on, and added a small explanation on the training zones so you all can understand the thinking behind the sessions.

Kravprofil: 10km

Week 25

Tough Tuesday: “Nail it” – 15mins warm up – then 8 x 4mins @ threshold pace, with 90s rest @ half marathon race pace – 15mins warm down

Saturday Sublime: Park Run!” – No club training.

Week 26

Tough Tuesday: “Reflux” – 15mins warm up – then 4 x (4 x 90s @ 5s faster than your 10km race pace, 45s jog between), 90s rest between sets– 15mins warm down

Saturday Sublime: “Trosa stadslopp” – No club training.

Week 27

Tough Tuesday: “Toying with you” – 20mins warm up, 3 x (4mins in threshold pace, 8x30s faster, 30s rest) 2mins between sets (24mins), 20mins warm down

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

Week 28

Tough Tuesday: “Today, Tomorrow – 15mins warm up – then 3 x (4mins, 3mins rest, 2mins, 90s rest, 2mins) 3mins rest – 15mins warm down (all in Speed interval pace, so hard VO2max session)

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

Week 29

Tough Tuesday: “Rise to the Occasion” – 15mins warm up – 4 x 4mins, over hilly cross country, 4 x 2mins on the flat all trying to keep threshold interval pace, and all with 75s rest between each – 15mins warm down

Saturday Sublime: Your city Tour” – 15mins warm up – then 3 x 15mins @ half marathon race pace, 5mins between (not threshold) 10mins warm down

Week 30

Tough Tuesday: “Inside my head” – 20mins warm up, 6 x (90s, 90s rest, 40s, 40s rest, 60s, 60s rest) all in interval pace (19mins), 20mins warm down

Saturday Sublime: Park Run!” – No club training.

Week 31

Tough Tuesday: “Life taught” – 15mins warm up – then 2 x 4mins @ threshold interval pace, 2mins rest, then 15mins @ tempo pace, 2mins rest, then 2 x 4mins @ 5-10s/km faster than the 15mins pace – 15mins warm down

Saturday Sublime: ”Long run!” – 105-120mins long run easy.

Week 32

Tough Tuesday: “Rock’n roll” – 15mins warm up – then 15 x 90s, with 45s rest between – 15mins warm down

Saturday Sublime: prepare your inner magic”15mins warm up – 12mins, 8mins, 6mins, 4mins all @ your half marathon race pace, 3mins jog between – 10mins warm down

Week 33

Tough Tuesday: “In the clouds” – 15mins warm up – then 2 x (5mins, 4mins, 3mins @ threshold), then finish with 6 x 60s @ 10s/km faster than longer intervals, all with 60s rest, but 120s rest between sets – 15mins warm down

Saturday Sublime: I can’t Breathe”15mins warm up – then 2 x 20mins @ Half marathon race pace, 5mins jog between – 10mins warm down

Week 34

Tough Tuesday: “Summer never ends”15mins warm up – then 10 x 30s, 30s rest, 8 x 60s, 45s rest, 6 x 2mins, 4 x 3mins, 2 x 4mins all with 60s rest between

Saturday Sublime: Oh my lord”15mins warm up – 45mins snabb distance at tempo run pace (6-6.5/10) – 15mins warm down

Week 35

Tough Tuesday: “Six wise men – 15mins warm up – then 6 x 6mins, 120s rest between @ threshold interval pace – 15mins warm down

Saturday Sublime: Long Run”120mins long run with 30mins @ Half Marathon race pace in the middle.

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: Long Run” – 30mins warm up, then km’s 1, 3, 5 and 7 in a pace little faster than 10km race pace, km 2, 4 and 6 in about 30s slower in min/km (33-40mins), 20mins warm down