Training Schedule wc 4th May 💚💛

The man with the master (training) plan 🙌

Here’s our training plan for next week; keep in touch with your club mates, praise them, hammer that kudos button and drop in on our social media channels.

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

 

Paddy’s patter

Lots of impressive times coming through from the green and gold in virtual events and a big shout out to Alex Hemsley for hosting her own virtual lockdown event in her back garden.
It’d be great to see a big group join in the MNF and you’ll get the details through on email – stay safe, stay in touch and we will come through this together!

 

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 30 mins Strength & Conditioning
or
Monday Night Fitness with Paddy
Tue 10 min E, 20 min T, 10 min E
Wed Rest
Thu 30 min E
Fri 10 min VE, 12 x 200m (2mins jog recovery), 10 min VE
Sat Rest
Sun 65 min E

Advanced plan

Mon 30 mins Strength & Conditioning
or
Monday Night Fitness with Paddy
Tue 10 min E, 20 min T, 10 min E
Wed 30 min E
Thu 30 min E
Fri 10 min VE, 12 x 200m (2mins jog recovery), 10 min VE
Sat Rest
Sun 60 mins E, 15 min M

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

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