Training Plan wc 29th June πŸ’šπŸ’›

It’s been wonderful getting back into the swing of it, with group sessions returning last week. There’s been some great feedback received and we’re all chomping at the bit, ready to go for week 2!
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 ourΒ Covid-19 Guidance.
If you aren’t able to get together then fear not, you can always drop byΒ StravaΒ or our other social media channels.

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

Paddy’s patter

It’s been great to see so many athletes back at our club sessions this past week. All credit to the coaches, we’re so lucky to have passionate coaches willing to help and support us all.
The proudest moment was Friday evening at Churchill Playing fields seeing lots of smiling happy young athletes.

This week we continue with the same plans so please keep in touch with our coaches, please do not just come along to sessions.
If you’ve agreed to join a session please be on time and most of all be safe, have fun and enjoy the training πŸ’šπŸ’›

Zones and Pacing

Zone and target pace HR
VeryΒ 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 aΒ pace calculatorΒ 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 MNF or 30 mins S&C
Tue 10 mins VE, 6 x 200m hills – walk/jog recovery, 10 min VE
Wed Rest
Thu 10 mins E, 3 mile progression run (E,M,T pace) + stretching
Fri 5 mins VE, 400m, 200m, 200m, 150m F with 2.5 mins rest, 5 mins VE
Sat Rest
Sun 45 mins E

Intermediate plan

Mon MNF or 30 mins S&C
Tue 10 min VE, 2 x 2mile T + 3 min recovery, 10 min VE
Wed 30 mins S&C
Thu 30 mins M
Fri 10 mins VE, 2 x (2 x 800m R) 200m jog rec & 3 mins between sets, 10 min VE
Sat Rest
Sun 65 min E

 

Advanced plan

Mon MNF or 30 mins S&C
Tue 10 min VE, 2 x 2mile T + 3 min recovery, 10 min VE
Wed 30 mins S&C
Thu 10 min E, 15 min T, 5 min E
Fri 10 min VE 3 x (2 x400m F)Β 200m jog rec & 3 mins between sets, 10 min VE
Sat Rest
Sun 60 min E – blind pace challenge
or
60 min E, 15 min M

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