Training Schedule wc 11th May ??

Here’s our training plan for next week; remember to 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

Another week in lockdown and another week of virtual training.
We are getting lots of encouraging messages from people who are enjoying the training plans and MNF.
It’s great that this is keeping the green and gold motivated. Please pass on any feedback and let us all know if you’re taking part in any virtual challenges so we can all encourage you.
Stay safe ??

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 VE, 5 x 1k I pace with 3 min Easy recovery, 10 min VE
Wed	Rest
Thu	30 min E
Fri	10 min VE, 3 x (800m F, 60s rest, 200m F, 3 min rest), 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 VE, 5 x 1k I pace with 3 min Easy recovery, 10 min VE
Wed	30 min E
Thu	30 min E
Fri	10 min VE, 3 x (800m F, 60s rest, 200m F, 3 min rest), 10 min VE
Sat	Rest
Sun	60 min E, 15 min M

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