Training Schedule wc 25th 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

Some fantastic 1k time trial times being posted this week, lets use that confidence to blitz the 2 mile Time Trial for the Virtual Gordon Smith Relays.
Don’t forget to wear your club vest with pride! 💚💛

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 S&C
Tue 10 min VE, 2 mile Time Trial, 10 min VE
Wed Rest
Thu 30 min E
Fri 30 min E + 10 min T
Sat Rest
Sun 65 min E

Advanced plan

Mon 30 mins S&C
Tue 10 min VE, 2 mile Time Trial, 10 min VE
Wed 45 min E
Thu 30 min E
Fri 10 min VE, 2 x (2k I, 400m F, 200m F) 90 sec rec, 10 min VE
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 💚💛