CRS Spring – Summer Training 2025.
Hi All,
It has been great to start coming to the training again and see all of the energy within the group – looking forward to plenty of this to come. Well done everyone on Surviving the winter in Stockholm and despite that we are not fully out of it yet, it feels like Spring is in the air which means one of my favorite times of the running year in Sweden. Let keep our motto alive and run with joy, happiness, and a little bit of guts. Here comes our next part of our training program.
Rubin
Week 9
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: ”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.
Week 10
Tough Tuesday (With Rubin): Nordic fours: 20mins warm up – then 7 x 4mins, 75s rest between – 20mins warm down
Saturday Sublime: Rise Above: 20mins warm up – then 20 x 45s hills, jog down for rest – 20mins warm down
Week 11
Tough Tuesday: Mark of the devil: 20mins warm up – then 5 x 6mins, 90s rest between – 20mins warm down
Saturday Sublime: In your shadow: 20mins warm up – then (8mins threshold, 90s rest, 2mins faster), 120s rest between, (6mins threshold, 90s rest, 4mins faster), 120s rest between, then 5 x 2mins faster than threshold, 60s rest between – 20mins warm down
Week 12
Tough Tuesday: Five weeks: 20mins warm up – then 6 x 5minsm slightly faster than threshold, 90s rest between – 20mins warm down
Saturday Sublime: King: 20mins warm up – then 12 x 60s over speed, fast today – 60s rest between – 20mins warm down
Week 13
Tough Tuesday (with Rubin): On point: 20mins warm up – then 10mins @ half marathon race pace, 2mins rest – then 6 x 60s faster running with 45s rest between – 20mins warm down
Saturday Sublime: Fast or slow: 20mins warm up – then 3 x 15mins faster distance (Half Marathon race pace), 3mins rest between – 20mins warm down
Week 14
Tough Tuesday: “I can’t Breathe” – 20mins warm up – then 6 x 60s Hills @ Speed interval pace, jog down for rest between – then 12mins @ Threshold pace, 90s rest, then 4 x 60s hills @ Speed interval pace with jog back down for rest between – 20mins warm down
Saturday Sublime (with Rubin): “Too much” – 20mins warm up – then 12mins @ threshold, 120s rest, then 10 x 60s hard, 60s rest between, 8mins @ threshold – 20mins warm down
Week 15
Tough Tuesday: “Down the drain” – 20mins warm up – then 4 x (5 x 75s @ 5s faster than your 10km race pace, 45s jog between), 90s rest between sets– 20mins warm down
Saturday Sublime: “Why not” – 20mins warm up – 3 sets of (5mins @ threshold pace, 90s rest, then 4 x 60s hard, 60s rest between), no longer rest between sets – 20mins warm down
Week 16
Tough Tuesday (with Rubin): “Worrying times” – Workout: 20mins warm up – then 2 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 – 20mins warm down
Saturday Sublime: The Unknown: 20mins warm up – then 10 x 75s faster than threshold pace, 60s rest between – 20mins warm down
Week 17
Tough Tuesday: ”YOUR INTENSITY HIGHWAY”- 20mins warm up – then 3 sets of (60s, 60s, 60s, 30s rest, 60s, 60s, 60s all 60s intervals are meant to increase in intensity), 90s rest between sets – then end with a 2minutes finale – 20mins warm down
Saturday Sublime: Fast or slow: 20mins warm up – then 3 x 20mins faster distance (Half Marathon race pace), 3mins rest between – 20mins warm down
Week 18
Tough Tuesday: “You are my Sunshine” – 20mins warm up – then 5mins @ threshold pace, with 90s rest, then 8 x 90s @ 10-15s/km faster than the 5mins interval, 45s rest between – then 4mins @ threshold pace again – 20mins warm down
Saturday Sublime (with Rubin): “Love hurts” – 20mins warm up – then 4 x 6mins @ threshold pace, 75s rest between – 20mins warm down
Week 19
Tough Tuesday: “Reflux” – 20mins warm up – then 12 x 60s hills @ 5s faster than your 10km race pace, jogging back down for rest– 20mins warm down
Saturday Sublime: “Patric Say’s” – 10mins warm up – then 10 x 3mins @ threshold interval pace, 45s rest – 15mins warm down
Week 20
Tough Tuesday (with Rubin): “Play your card” – 20mins warm up – then 12 x 75s hills, jogging back down for rest – 20mins warm down
Saturday Sublime: “Resting never” – 20mins warm up – then 2 x (3mins @ Marathon race pace, 3mins @ half marathon race pace, 3mins @ 10km race pace, 3mins @ 5km race pace), no rest in between sets – 20mins warm down
Week 21
Tough Tuesday: “Wonderful Sweden” – 20mins warm up – then 15 x 2mins @ threshold, with 60s at slightly slower than distance pace – 20mins warm down
Saturday Sublime: “Uncontrollable” – 20mins warm up – then 5 x 4mins @ speed interval pace, 120s rest between – 20mins warm down
Week 22
Tough Tuesday: “Welcome to the Paradise” – 20mins warm up – 2mins, 4mins, 6mins, 10mins, 6mins, 4mins, 2mins (keeping the same pace throughout (about 10km race pace), 75s rest between each – 20mins warm down
Saturday Sublime: No training Stockholm Marathon!
Week 23
Tough Tuesday (with Rubin): “Inside your head” – 20mins warm up – 2 x 60s, 3mins, 4 x 60s, 4mins, 6 x 60s, 6mins – the first longer time intervals should be @ 5s slower than your current 10km race pace, the 60s intervals should be @ 10s faster than your 10km race pace, 60s rest between all – 20mins warm down
Saturday Sublime: “Nordic Fours”– 20mins warm up – then 8 x 4mins @ threshold interval pace, 60s rest – 20mins warm down
Week 24
Tough Tuesday: “Fix you broken” – 20mins 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 – 20mins warm down
Saturday Sublime: “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
Week 25
Tough Tuesday (with Rubin): ”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 – 20mins warm down
Saturday Sublime: No Training Midsummer!