Welcome to the best time of the year with, CRS!
Spring is here — and so are we. After a winter of grit, dark Tuesdays, and kilometres banked in the cold, it’s time to step into the light and feel what all that work was really for. This is the season we’ve been building towards: longer evenings, warmer air, and races that let us show exactly what CRS is made of.
Over the next 16 weeks we’ll move through four phases — Spring Recharge, Summer Build, Race Sharpening, and Autumn Transition — each one stacking on the last. Tough Tuesdays will sharpen your speed and push your threshold. Saturday Sublimes will build the endurance and confidence to carry that speed into race day. And through it all, we run together — with joy, purpose, and a little bit of guts.
The targets on the horizon? Kungsholmen Runt, Lidingöloppet, and everything else the Swedish summer throws at us. Enjoy every single kilometre.
Run Happy, from your CRS Coaching Team
Periodisation Overview
| Phase | Weeks | Focus | Example Workouts | Goal |
| Phase 1 – Spring Recharge | 19–22 | Aerobic base, rhythm revival | Threshold blocks, tempo repeats | Rebuild consistency after race season |
| Phase 2 – Summer Build | 23–28 | Volume & threshold endurance | Long tempos, mixed pace sets | Develop sustainable aerobic power |
| Phase 3 – Race Sharpening | 29–33 | Speed & race-specific stamina | 10 K / HM pace integration | Target Kungsholmen & summer races |
| Phase 4 – Autumn Transition | 34–34 | Reflect & carry forward | Social runs, pick-ups, progression | Celebrate the season, set up winter |
Phase 1 – Spring Recharge | Weeks 19–22
Week 19
Tough Tuesday – ”Shake them off”
15 min WU – 3 × (5 min @ threshold + 3 × 45 s fast / 30 s rest) / 90 s between sets – 15 min CD
Workout Purpose! Reawaken the legs after race season; stay relaxed and find your rhythm again.
Saturday Sublime – ”Spring Breeze”
20 min WU – 3 × 10 min @ tempo / 2 min rest – 15 min CD
Workout Purpose! Ease back into sustained effort; finish each rep lighter than you started.
Week 20
Tough Tuesday – ”Bloom & Boom”
15 min WU – 8 × 3 min @ 10 K effort / 60 s rest + 5 min @ threshold – 15 min CD
Workout Purpose! Short punchy reps to re-engage top-end rhythm before the long work begins.
Saturday Sublime – ”Longer Legs”
20 min WU – 2 × 20 min @ marathon effort / 3 min rest – 15 min CD
Workout Purpose! Practice patience in the longer haul; steady effort, calm mind.
Week 21
Tough Tuesday – ”Rise and Run”
15 min WU – 5 × 6 min @ threshold / 90 s rest – 15 min CD
Workout Purpose! Lock into a controlled, sustainable effort — the foundation of everything to come.
Saturday Sublime – ”Sunday Legs on Saturday”
20 min WU – 90 min steady long run / last 10 min at half-marathon effort – 15 min CD
Workout Purpose! Build resilience over distance; finish purposeful, not tired.
Week 22
Tough Tuesday – ”Light the Fuse”
15 min WU – 10 × 90 s @ 5 K effort / 60 s rest + 6 min @ threshold – 15 min CD
Workout Purpose! Add snap to the legs while keeping threshold composure — energy with control.
Saturday Sublime – ”Tempo Sunrise”
15 min WU – 4 × 12 min @ tempo / 2 min rest – 15 min CD
Workout Purpose! Extend time at tempo; get comfortable sitting in the discomfort zone.
Phase 2 – Summer Build | Weeks 23–28
Week 23
Tough Tuesday – ”Pace Ladder”
15 min WU – 2 min + 4 min + 6 min + 8 min + 6 min + 4 min + 2 min @ threshold / 75 s rest – 15 min CD
Workout Purpose! Play with interval lengths to sharpen pacing and focus — stay even across all rungs.
Saturday Sublime – ”Distance Devotion”
20 min WU – 3 × 20 min @ marathon effort / 3 min rest – 15 min CD
Workout Purpose! Aerobic endurance is king; hold form late into each rep.
Week 24
Tough Tuesday – ”Sweat Equity”
15 min WU – 4 × (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 — summer is no excuse to slow down.
Saturday Sublime – ”Cruise & Collect”
20 min WU – 80–90 min steady run / last 15 min push to tempo – 15 min CD
Workout Purpose! Strengthen marathon-level patience and discipline.
Week 25
Tough Tuesday – ”Speed Garden”
15 min WU – 12 × 75 s @ 10 K pace / 45 s rest + 5 min threshold finish – 15 min CD
Workout Purpose! Train mental toughness across many short reps; consistent effort in the summer heat.
Saturday Sublime – ”The Long Haul”
20 min WU – 100 min easy-to-steady run – finish with 4 × 30 s strides – 15 min CD
Workout Purpose! Endurance first — time on feet in the Swedish summer air.
Week 26
Tough Tuesday – ”Threshold Bonfire”
10 min WU – 6 × 7 min @ threshold / 90 s rest – 10 min CD
Workout Purpose! Push the volume at threshold; aerobic power built rep by rep.
Saturday Sublime – ”Broken Rhythm”
20 min WU – 3 km @ marathon pace + 2 km @ tempo + 1 km @ 10 K pace / 2 min rest – repeat once – 15 min CD
Workout Purpose! Race simulation with changing intensity; stay composed through every gear shift.
Week 27
Tough Tuesday – ”Summer Surge”
10 min WU – 3 × (3 min @ 10 K + 2 min @ 5 K + 4 min @ threshold) / 2 min rest – 10min CD
Workout Purpose! Build controlled speed and tolerance to pace changes — feel every gear.
Saturday Sublime – ”Tempo Archipelago”
20 min WU – 2 × 25 min @ tempo / 3 min rest – 15 min CD
Workout Purpose! Long sustained efforts; find calm inside the intensity.
Week 28
Tough Tuesday – ”Precision Fire” OWN TRAINING
15 min WU – 5 × 8 min @ threshold / 90 s rest – 15 min CD
Workout Purpose! Master effort management over longer reps; comfort in consistency is the goal.
Saturday Sublime – ”Fast Finish Flow” OWN TRAINING
20 min WU – 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.
Phase 3 – Race Sharpening | Weeks 29–33
Week 29
Tough Tuesday – ”Edge of Summer” OWN TRAINING
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 and race sharpness.
Saturday Sublime – ”Race Layers” OWN TRAINING
20 min WU – 90 min steady run / middle 30 min @ half-marathon effort – 15 min CD
Workout Purpose! Connect base endurance to race-specific stamina — the bridge to big runs.
Week 30
Tough Tuesday – ”Countdown Machine” OWN TRAINING
15 min WU – 6 min + 5 min + 4 min + 3 min + 2 min + 1 min @ descending paces (threshold to 3 K) / 90 s rest – 15 min CD
Workout Purpose! Fast finish, great fun — reward the legs for the work already done.
Saturday Sublime – ”Controlled Chaos” OWN TRAINING
15 min WU – 3 × (12 min @ tempo + 3 min easy) – 15 min CD
Workout Purpose! Practice rhythm control; know your race effort by feel.
Week 31
Tough Tuesday – ”Race Rhythm” OWN TRAINING
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 and mental sharpness when it matters most.
Saturday Sublime – ”Confidence Builder” OWN TRAINING
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 — feel every zone.
Week 32
Tough Tuesday – ”Sparks Flying” OWN TRAINING
10 min WU – (6 min @ threshold + 4 × 60 s fast) × 2 / 2 min between sets – 10 min CD
Workout Purpose! Add speed back into the mix; re-ignite turnover and race feeling in the home stretch.
Saturday Sublime – ”The Distance Game”
20 min WU – 3 km @ marathon pace, 2 km @ half-marathon, 1 km @ 10 K pace / 90 s rest – repeat once – 15 min CD
Workout Purpose! Playing with pace and distance, just like race day — compose yourself through every rep.
Week 33
Tough Tuesday – ”Summer Finale”
15 min WU – 4 × 6 min @ threshold / 90 s rest + 6 × 30 s fast / 30 s rest – 15 min CD
Workout Purpose! Light the final spark before the season turns; confidence and sharpness without fatigue.
Saturday Sublime – ”Harvest Flow”
15 min WU – 3 × (10 min @ tempo + 1 min fast) / 2 min rest – 15 min CD
Workout Purpose! Effort builds within the set; finish the summer strong and grateful.
Phase 4 – Autumn Transition | Weeks 33–34
Week 34
Tough Tuesday – ”The Legacy Run”
15 min WU – 3 × (5 min @ tempo + 3 min @ 10 K + 90 s rest) – 15 min CD
Workout Purpose! Hold on and break through — take everything you’ve built and run with it.
Saturday Sublime – ”Celebrate the Season”
Group run 60–90 min social pace — finish with optional pick-ups and big smiles.
Workout Purpose! Reflect, reconnect, and enjoy the fitness you’ve earned together. See you next season!
That’s a Wrap — What a Season!
Sixteen weeks. Thirty-two sessions. Countless kilometres logged through spring showers, summer heat, and everything in between. You showed up — on the dark Tuesdays, the breezy Saturdays, and every run that didn’t feel easy. That’s what CRS does.
From the cautious first strides of the Spring Recharge right through to the final group run of Autumn Transition, you’ve built something amazing, a fitter engine, a sharper mind, and a community that makes every kilometre better. The races you ran, the personal bests you chased, and the finishes you celebrated — those moments belong to you and this wonderful club.
As the evenings shorten and the leaves begin to turn, take a moment to be proud of what you’ve accomplished. Rest well, recover fully, and know that we’ll be back on the start line together as soon as the winter program kicks off. The darkness doesn’t stop us — it just makes us stronger.
See you in the dark — and all the way out the other side.
Run Happy,
Rubin McRae.