Training Schedule wc 18th May 💚💛

Adam “Hitman” Hamilton competing in a virtual race 🙌

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

Let’s keep our focus going and use the Time Trial on Friday to get you sharpened up for the upcoming Virtual Gordon Smith Relays.

It’ll be great to see you all for another Monday Night Fitness – check your inbox for the details. 💚💛

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 Monday Night Fitness with Paddy
or
30 mins Strength & Conditioning
Tue 10 min VE, 3 x [200m, 400m, 800m] 90 sec, 90 sec, 3 min E between reps, 10 min VE
Wed Rest
Thu 30 min E
Fri 20 min T pace, 5 x 200m R pace with slow 200m jog recovery
or
1km Time Trial
Sat Rest
Sun 65 min E

Advanced plan

Mon Monday Night Fitness with Paddy
or
30 mins Strength & Conditioning
Tue 10 min VE, 3 x [200m, 400m, 800m] 90 sec, 90 sec, 3 min E between reps, 10 min VE
Wed 45 min E
Thu 30 min E
Fri 1km Time Trial
Sat Rest
Sun 60 mins E + 15 min M

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

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