Training Schedule wc 20th April 💚💛

The ‘Toby’ crew celebrating after 188 miles together 💪

It seems that Paddys plans have proved extremely popular with many club members using the sessions on Strava, with plenty of ribbing and motivation going on as well.

Here’s the sessions for next week – remember to motivate each other and keep in touch via our social media channels.

As always, let us know if you’ve any feedback or questions.

Paddy’s patter

Good luck with your training this week, a great mix of sessions and a nice time trial to get ready for your virtual TOG 5K.
Don’t forget our Monday Night Fitness which starts at 18:30 let’s all train together safely.

Zones and Pacing

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%

Here’s 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.

Following feedback we’ve created a pace calculator to allow you to work out your target paces easily, just enter your target 10k time in the h:mm:ss format and let it do the hard work for you.
For example 45 minutes would be 0:45:00, 65 minutes would be 1:05:00

 

Intermediate plan  

Mon 10 min VE, 3 mile T, 5 min E + 30 min stretching

Monday Night Fitness (MNF) via Zoom

Tue 10 min VE, 8 x 200m hills (walk/jog recovery), 10 min VE
Wed Rest
Thu 2 mile time trial
Fri 10 min VE, 6 x 50 secs F (2 mins rest), 10 min VE + stretching
Sat Rest
Sun Virtual TOG 5k

Advanced plan

Mon 10 min VE, 3 mile T, 5 min E + 30 min stretching

Monday Night Fitness (MNF) via Zoom

Tue 10 min VE, 8 x 200m hills (walk/jog recovery), 10 min VE
Wed 30 min stretching
Thu 2 mile time trial
Fri 10 min VE, 6 x 50 secs F (2 mins rest), 10 min VE + stretching
Sat Rest
Sun Virtual TOG 5k

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