Training Schedule wc 27th April ๐Ÿ’š๐Ÿ’›

No caption required ๐Ÿ˜‚

It seems that the plansย are working a treat with the times posted for the Virtual TOG on Sunday! ๐Ÿ’ช

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

A brilliant turnout for the Virtual TOG with some amazing performances.
Lets all keep the momentum going, work hard and get even faster.
Monday Night Fitness would be the perfect start – so check your Inbox for the Zoom details.

Zones and Pacing

Zone and target pace HR
Veryย 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%

Hereโ€™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 createdย aย pace calculatorย 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 Rest

Monday Night Fitness on Zoom

Tue 10 min VE, 5 x 800m I pace (2 mins rest), 10 min VE + stretching
Wed Rest
Thu 30 mins E
Fri Rest
Sat Rest
Sun 65 min E

 

Advanced plan

Mon 20 min E, 10 min M

Monday Night Fitness on Zoom

Tue 10 min VE, 5 x 800m I pace (2 mins rest), 10 min VE + stretching
Wed 30 mins E, 15 min M + 30 min stretching
Thu 30 mins E
Fri 15 min E, 10 min M
Sat Rest
Sun 60 mins E, 15 min M

Please remember to train following the government adviceย aroundย social distancing.
Weโ€™ll get through this together ๐Ÿ’š๐Ÿ’›

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.