Training Plan wc 6th July ๐Ÿ’š๐Ÿ’›


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 ourย Covid-19 Guidance.
If you aren’t able to get together then fear not, you can always drop byย Stravaย or our other social media channels.

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

Paddy’s patter

100 days of lockdown, 100 years of Wallsend Harriers, 100 athletes trained this week and the whole club giving 100%.
A huge thanks to all our coaches and athletes for respecting our Covid-19 guidance.
Here’s to another cracking week, remember all your hard work in training will pay off when the competitive action starts again ๐Ÿ’š๐Ÿ’›

Zones and Pacing

Zone and target pace HR
Veryย 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%

Hereโ€™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 aย pace calculatorย 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/S&C
Tue 10 min VE, 1 mile Time Trial, 10 min VE
Wed Rest
Thu 10 min E, 10 min M, 4 x 100m fast slow walk recovery
Fri 5 mins VE, 2 x (200m, 100m, 50m) 2 mins rest & 4 mins between sets, 5 min VE
Sat Rest
Sun 45 min E

Intermediate plan

Mon MNF/S&C
Tue 10ย  min VE, 7 x 40 secs hills, slow return recovery, 10 min VE
Wed 30 min M
Thu 30 min stretching
Fri 10 min VE, 3 x 1 mile with 3 mins rest, 10 min VE
Sat Rest
Sun 70 min E

Advanced plan

Mon MNF/S&C
Tue 10 min VE, 8 x 40 secs hills, slow return recovery, 10 min VE
Wed 30 min M
Thu 30 min stretching
Fri 10 min VE, 2 x (1k R, 400m F, 800m F) 200m jog rec, with 3 min between sets, 10 min VE
Sat Rest
Sun 60 mins E, 15 min M

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