Training Plan wc 22nd June 💚💛

After too many weeks to recall, we finally begin our return to club sessions. Your coaches should be in touch shortly, if they haven’t been already on how this will start.
Please remember that if you do train together, whether that be at an official club session or as a social run, that you always follow our Covid-19 Guidance.
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

I hope you have all seen and read our Covid-19 guidance and the pathway back to training.
I wanted to say a big thanks to everyone involved over the last few weeks for making a sensible return to training possible in a safe environment and to all our coaches for their enthusiasm and support.
It’s now over to you, all our athletes, to play your part safely and sensibly.  Let’s get back running together in small groups… and remember…
people need people 💚💛

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 Rest
or
Monday Night Fitness
Tue 10 min VE, 6 x 200m hills – walk/jog recovery, 10 min VE
Wed Rest
Thu 10 min E, 3 mile progression run (E,M,T pace) + stretching
Fri 25 min easy, 4 x 70 sec F (2 mins VE recovery), 10 min VE
Sat Rest
Sun 45 min E

Intermediate plan

Mon 30 mins S&C
or
Monday Night Fitness
Tue 10 min VE, 5 x 1k I with 3 min E recovery, 10 min VE
Wed Rest
Thu 30 min E
Fri 10 min VE, 2 x (4 x 200m) F – 3 min rest, 6 min between sets, 10 min VE
Sat Rest
Sun 65 min E

Advanced plan

Mon 30 mins S&C
or
Monday Night Fitness
Tue 10 min VE, 5 x 1k I with 3 min E recovery, 10 min VE
Wed 45 min E
Thu 30 min E
Fri 10 min VE, 2 x (4 x 200m) F – 3 min rest, 6 min between sets, 10 min VE
Sat Rest
Sun 60 mins E, 15 min M