Training Plan wc 13th July πŸ’šπŸ’›

Well that’s 2 weeks back training together under the new conditions – it’s been great to see many familiar faces after so long in isolation, as well as hear so much positive feedback from all of our training groups.
Hopefully with lockdown restrictions being lifted again towards the end of July, it may mean we can train in larger groups. Watch this space for any changes in regards to that.

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

Thanks to all our coaches and leaders for keeping us all going!

This next week has a couple of really useful sessions. The Tuesday 1k reps will really help push us closer to those 5k pbs we will all be getting when the fixtures return and Fridays short sharp session will really get those legs turning.

Enjoy the week and keep in touch with your coaches πŸ’šπŸ’›

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 MNF/S&C
Tue 10 min VE, 6 x 200m hills with jog recovery, 10 min VE
Wed Rest
Thu 10 min E, 15 min T
Fri 5 mins VE, 5 x (100m, 150m) Rest is 2 mins after reps, 4 mins on sets
Sat Rest
Sun 45 min E

Intermediate plan

Mon MNF/S&C
Tue 10 min VE, 4 x 1k (use undulating route), 10 min VE
Wed 30 min M
Thu Rest
Fri 10 min VE, 3 x (600m R, 600m VE, 400m F, 400m VE) 4 mins set rest, 10 min VE
Sat Rest
Sun 70 min E

Advanced plan

Mon MNF/S&C
Tue 10 min VE, 4 x 1k (use undulating route), 10 min VE
Wed 5 min E, 10 min R or I, 5 min E
Thu 20 min M, 10 min E
Fri 10 min VE, 3 x (600m R, 600m VE, 400m F, 400m VE) 4 mins set rest, 10 min VE
Sat Rest
Sun 60 min E, 15 min M

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