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 |
CRS Winter Training 2022-2023
Hi All,
The end of our 2022 year is coming to the end and this means our dark cold winter months are upon us, but never mind we have our wonderful CRS running sessions to look forward to every week. Here comes this winter’s training program and we hope to see you all as many times as possible, as we all know the 2023 seasons performances start with good training during our winter.
Once again, a special thanks Mia Edvardson for helping out with some inspirational workouts.
Happy Running all!
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
Week 51
Tough Tuesday: “Winter’s arrival” – 15mins warm up – then 2mins, 4mins, 8mins, 4mins, 2mins, all with 1min rest. 8mins in threshold pace, 4mins 10s faster in min/km, 2mins 10s faster in min/km – 15mins warm down
Saturday Sublime: 120mins long run with 2 x 20mins in the middle @ half marathon race pace, 5mins easy jogging between.
Week 52
Tough Tuesday: “Short & Sweet” – 15mins warm up – 6 x (90s, 90s rest, 40s, 40s rest, 60s, 60s rest – all in interval pace – 15mins warm down
Saturday Sublime: “Leo’s Run party” – 10mins warm up – then 2 x 3mins, 2 x 4mins, 5mins, 3mins, 3 x 2mins all with 75s rest between @ threshold interval pace – 15mins warm down
Week 1
Tough Tuesday: “The CRS honor list” – 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 2
Tough Tuesday: “Siberian blast” – 15mins warm up – 5 x (4mins in 10km race pace, 30s rest, 90secs faster), 2mins rest between sets – 15mins warm down
Saturday Sublime: “The return to Hell” – 15mins warm up – then 5 x 8mins @ Threshold pace, 120s rest between – 15mins warm down
Week 3
Tough Tuesday: “Your 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 3 x 20mins @ half marathon race pace, 4mins between (not threshold) 5mins warm down
Week 4
Tough Tuesday: “Eva-Lena’s revenge” – 15mins warm up – 3 x (5mins snabbdistans pace, 3mins threshold pace, 1min interval pace, 1min rest) About 15s faster in min/km the shorter the interval – 15mins warm down
Saturday Sublime: “Trouble comes back” – 20mins warm up – then 3 x 6mins, 2 x 5mins, 2 x 4mins @ threshold pace, with 90s rest between – 20mins warm down
Week 5
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 20mins in the middle @ half marathon race pace, 5mins easy jogging between.
Week 6
Tough Tuesday: “Cat & Mouse” – 15mins warm up – then 10 x 90s, with 45s rest between – 15mins warm down
Saturday Sublime: “Who cares” – 15mins warm up – then 15mins @ tempo pace, with 120s rest, then 4 x 5mins @ 5-10s/km faster than the 15mins pace, 75s rest between – 15mins warm down
Week 7
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: “Can’t breathe” – 15mins warm up – then 3 x 3mins @ Speed interval pace, 75s rest between – then 12mins @ Threshold pace, 120s rest, then 2 x 3mins @ Speed interval pace – 10mins warm down
Week 8
Tough Tuesday: “Your godfather is watching” – 15mins warm up – then 5 x (3mins in threshold pace, 3mins in distance pace) – 15mins warm down
Saturday Sublime: “It never ends” – 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 9
Tough Tuesday: “Six wise men” – 15mins warm up – then 6 x 4mins, 75s rest between @ threshold interval pace – 15mins warm down
Saturday Sublime: “I am done!” – 15mins warm up – then 20mins @ threshold, 120s rest, then 6 x 75s hard, 60s rest between, 10mins @ threshold – 15mins warm down
Week 10
Tough Tuesday: “Harden up” – 15mins warm up – then 6 x 60s @ threshold with 15s rest between, 5 x 3mins @ Speed interval pace, 60s rest between, end with 5mins @ threshold – 15mins warm down
Saturday Sublime: 135mins long run
Week 11
Tough Tuesday: ”Heart burn!” – 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: “They call me sir” – 20mins warm up – then 2 x 25mins @ threshold pace, 5mins jog between – 10mins warm down
Week 12
Tough Tuesday: ”hiccups!” – 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