Training Schedule wc 8th June 💚💛

From our wonderful friends at St Oswald’s

What a week it’s been with our GSR fundraising clearing the £1300 mark for St Oswald’s, holding our first Virtual AGM and a new Chairman!
Congratulations once again to Paddy and a HUGE thank you to Bill for his stewardship over the last 4 years, who is now our honourary president.
The training doesn’t stop so here is our plan for next week; remember if you do train together, then please remember to keep your (social) distance.
If you aren’t able to get together then fear not, you can always drop by Strava or our other social media channels.

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

Paddy’s patter

Another first this week was our first ever AGM and we had a great attendance.
Thank you to everyone who logged on, it was great to see everyone and thanks again to Bill for all his support.
This week we would love to see more people at the MNF, it’s for everyone from age 7 to 70.
Have a great week, keep training and keep in touch.

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

 

Junior Plan

We’d encourage a 20 minute online P.E. class each weekday morning.

Mon Monday Night Fitness
Tue 10 min VE, 6 x 200m hills with walk/jog recovery, 10 min VE
Wed 30 mins E
Thu Rest
Fri 15 mins E,  5 x 200m F with 4 mins rest between each 200m
Sat Rest
Sun 45 mins E

 

Intermediate plan

Mon Monday Night Fitness
or
30 mins S&C
Tue Fartlek, 5 x (5 mins E, 2 mins T, 1 min I)
Wed 30 mins T
Thu 30 mins E
Fri 30 mins E, 10 mins T
Sat Rest
Sun 65 min E

 

Advanced plan

Mon Monday Night Fitness
or
30 mins S&C
Tue Fartlek, 5 x (5 mins E, 2 mins T, 1 min I)
Wed 40 mins T
Thu 30 mins E
Fri 10 mins VE, 8 x 400m F, 1min rest, 10 mins VE
8th rep is “the hammer”
Sat Rest
Sun 60 mins E, 15 mins M

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