Training Schedule wc 13th April ??

We hope you and your loved ones are all keeping well in these, the strangest of times.

With no races on the horizon, training alone and garnering motivation may be a struggle at times. With this in mind the green and gold legend that is Paddy Dinsmore, has designed plans that all club members can follow, whatever your pace or ability.

He’s also taken the plunge on Strava, so make sure your elapsed time is bang on the money. ?

Here’ the science bit, all times below based on running at 8 mins per mile for a 10k. You may need to adjust the timings for your own individual pace.

Zone and target pace			HR
Very Easy	x 1.5	12:00	65%
Easy	x 1.3	10:22	72%
Marathon	x 1.09	08:45	83%
Threshold	x 1.04	08:16	87%
Interval	x 0.95	07:36	95%
Reps	x 0.87	07:00	98%
Fast	x 0.81	06:30	99%

 

Intermediate plan  

Tue	10 min VE, 8 x 200m hills (walk/jog recovery), 10 min VE
Wed	Rest
Thu	Rest
Fri	25 min E + 4 x 70 sec F (2 min VE recovery), 10 min VE
Sat	Rest
Sun	65 min E

 

Advanced plan

Tue	10 min VE, 8 x 200m hills (walk/jog recovery), 10 min VE
Wed	20 min E on grass + 30 min stretching
Thu	25 min E + 4 x 40 sec F (2 mins VE recovery), 10 min VE
Fri	25 min E + 4 x 70 sec F (2 mins VE recovery), 10 min VE
Sat	Rest
Sun	55 mins E + 15 min M

 

Please remember to train following the government advice around social distancing.
We’ll get through this together ??