Welcome to the Autumn Season, CRS!
The summer heat is fading, the races are run, and the evenings are drawing in — but at CRS, autumn is where we get to work. This is the season for rebuilding rhythm, layering on strength, and sharpening up for the races that close out the year, before we roll straight into the winter program.
Over the next 16 weeks we’ll move through four phases — Post-Summer Reset, Autumn Build, Race Sharpening, and Winter Countdown — each one building on the last. Tough Tuesdays will rebuild your speed and threshold; Saturday Sublimes will build the endurance to carry it. And through it all, we run together, whatever the weather holds for us.
The targets on the horizon? Lidingöloppet, the Stockholm Halvmarathon, and one last celebration run before the lights of December take over. Let’s make the most of every kilometre while the leaves are still turning.
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 4 – Autumn Transition | Week 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!
Phase 1 – Post-Summer Reset | Weeks 35–38
Week 35 (Aug 25 – Aug 29)
Tough Tuesday – “Olle’s Revenge!”
10 min WU – 6 × 5 min @ threshold / 90 s rest – 10 min CD
Workout Purpose! One last blast with Olle before he heads off travelling – controlled fire, honest effort, and a proper send-off from the whole group. Give him something to think about on the road!
Saturday Sublime – “Late Summer Glow”
20 min WU – 3 × 10 min @ tempo / 2 min rest – 15 min CD
Workout Purpose! Ease back into sustained effort after the summer break; relaxed rhythm on warm evenings.
Week 36 (Sep 1 – Sep 5)
Tough Tuesday – “Back to Business”
15 min WU – 8 × 3 min @ 10 K effort / 60 s rest + 5 min @ threshold – 15 min CD
Workout Purpose! Reconnect with top-end speed; short, punchy reps to wake the legs back up.
Saturday Sublime – “Golden Hour Miles”
20 min WU – 2 × 20 min @ marathon effort / 3 min rest – 15 min CD
Workout Purpose! Patient, steady effort as the evenings start turning gold.
Week 37 (Sep 8 – Sep 12)
Tough Tuesday – “Rhythm Rebuild”
15 min WU – 5 × 6 min @ threshold / 90 s rest – 15 min CD
Workout Purpose! Lock into a controlled, sustainable effort — the foundation for everything ahead this autumn.
Saturday Sublime – “Steady September”
20 min WU – 90 min steady long run / last 10 min @ half-marathon effort – 15 min CD
Workout Purpose! Build resilience over distance; finish purposeful, not tired.
Week 38 (Sep 15 – Sep 19)
Tough Tuesday – “Threshold Renewal”
15 min WU – 10 × 90 s @ 5 K effort / 60 s rest + 6 min @ threshold – 15 min CD
Workout Purpose! Add a little snap while holding threshold composure — energy with control.
Saturday Sublime – “Long Shadows”
15 min WU – 4 × 12 min @ tempo / 2 min rest – 15 min CD
Workout Purpose! Extend time at tempo as the shadows lengthen; get comfortable in the discomfort zone.
Phase 2 – Autumn Build | Weeks 39–42
Week 39 (Sep 22 – Sep 26)
Tough Tuesday – “Pace Ladder Redux”
15 min WU – 2 + 4 + 6 + 8 + 6 + 4 + 2 min @ threshold / 75 s rest – 15 min CD
Workout Purpose! Sharpen pacing and focus across the rungs; stay even from bottom to top.
Saturday Sublime – “Falling Leaves, Rising Miles”
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 40 (Sep 29 – Oct 3)
Tough Tuesday – “Sweat & Amber”
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.
Saturday Sublime – “Cruise Through Crisp Air”
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 41 (Oct 6 – Oct 10)
Tough Tuesday – “Speed in the Fog”
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 as the mist rolls in.
Saturday Sublime – “The Long Haul, Autumn Edition”
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 as the season turns.
Week 42 (Oct 13 – Oct 17)
Tough Tuesday – “Threshold Harvest”
10 min WU – 4 × 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, Fall Style”
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.
Phase 3 – Race Sharpening | Weeks 43–46
Week 43 (Oct 20 – Oct 24)
Tough Tuesday – “Edge of Autumn”
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”
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 44 (Oct 27 – Oct 31)
Tough Tuesday – “Countdown to Lidingö”
15 min WU – 6 + 5 + 4 + 3 + 2 + 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, Trail Ready”
15 min WU – 3 × (12 min @ tempo + 3 min easy) – 15 min CD
Workout Purpose! Practice rhythm control; know your race effort by feel, on any terrain.
Week 45 (Nov 3 – Nov 7)
Tough Tuesday – “Race Rhythm Reload”
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”
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 46 (Nov 10 – Nov 14)
Tough Tuesday – “Sparks in the Dark”
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 as the evenings darken; re-ignite turnover and race feeling.
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.
Phase 4 – Winter Countdown | Weeks 47–50
Week 47 (Nov 17 – Nov 21)
Tough Tuesday – “Frosty Fire”
15 min WU – 4 × 6 min @ threshold / 90 s rest + 6 × 30 s fast / 30 s rest – 15 min CD
Workout Purpose! Light a spark before the cold sets in; confidence and sharpness without fatigue.
Saturday Sublime – “Into the Dark”
15 min WU – 3 × (10 min @ tempo + 1 min fast) / 2 min rest – 15 min CD
Workout Purpose! Effort builds within the set; strong legs as the days grow short.
Week 48 (Nov 24 – Nov 28)
Tough Tuesday – “Advent Intervals”
15 min WU – 3 × (5 min @ tempo + 3 min @ 10 K + 90 s rest) – 15 min CD
Workout Purpose! Hold on and break through — carry autumn’s fitness into the countdown to winter.
Saturday Sublime – “Lantern Light Long Run”
Group run 70–80 min social pace with optional pick-ups – headlamps encouraged.
Workout Purpose! Time on feet together as darkness falls early; community over intensity.
Week 49 (Dec 1 – Dec 5)
Tough Tuesday – “Countdown Machine, Autumn Cut”
15 min WU – 5 × 5 min @ threshold / 75 s rest – 15 min CD
Workout Purpose! Steady, even effort; finish the year’s speed work with calm control.
Saturday Sublime – “Holiday Warm-Up”
20 min WU – 60 min continuous run (last 15 min @ tempo) – 15 min CD
Workout Purpose! Smooth pacing and discipline heading into the festive season.
Week 50 (Dec 8 – Dec 11) — Final Week
Tough Tuesday – “Season’s Spark”
15 min WU – 8 × 90 s @ 5 K effort / 60 s rest – 15 min CD
Workout Purpose! One last dash of speed before we wind things down — light, sharp, and fun.
Saturday Sublime – “Celebrate the Season”
Group run 60–75 min social pace — finish with optional pick-ups, hot chocolate, and big smiles.
Workout Purpose! Reflect on sixteen weeks of work together and toast the season before winter training begins.
That’s a Wrap — Onward to Winter!
Sixteen weeks. Thirty-two sessions. From Olle’s send-off on that first Tuesday in August, through the fog of October and the early dark of December, you showed up — every Tuesday and every Saturday, rain, wind, or frost.
From the cautious first strides of the Post-Summer blues right through to the street light-casted shadows during our long runs of the Winter Countdown, you’ve built something real: sharper speed, deeper endurance, and a community that makes every kilometre better. Lidingöloppet, the Stockholm Halvmarathon, and every training run in between — those belong to you and this club.
As the year winds down, take a moment to be proud of what you’ve built. Rest up over the holidays — the winter program will be here before you know it, ready to carry this momentum straight through to spring.
See you on the other side of the dark.
Run Happy,
Rubin McRae.