Training Plan wc 20th July 💚💛

Here’s our fifteenth lockdown training plan, this week we enter a new phase of normality in our green and gold lives.

As we hoped last week, England Athletics have announced new guidance for training together, upon which we have updated our own Covid-19 Guidance.
Please remember that if you do train together, whether that be at an official club session or as a social run, that you follow this for your own safety of that of your club mates too.

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

We have another great week of training lined up and we would love to see more of you to take part as we open up coaching to more people.
Another hill session planned this week, which is great to improve your strength and speed.
Our coaches look first to seeing you on Tuesday, Thursday and Friday. Let’s get involved 💚💛

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.

Tue 10 min E, 3 mile progression run (E, M, T pace) + stretching
Wed Rest
Thu 5 min E, 10 min M, 5 min T
Fri Coastal run – 25 min
Sat Rest
Sun 45 min E

Intermediate plan

Tue 10 min VE, 7 x 200m hills, 10 min VE
Wed 30 min M
Thu Rest
Fri 10 min VE, 5 x 1k I with 3 min rest, 10 min VE
Sat Rest
Sun 70 min E

Advanced plan

Tue 10 min VE, 10 x 200m 40 sec hills, 10 min VE
Wed 10 min E, 5 min M, 15 min T
Thu Rest
Fri 10 min VE, 3 x (1k I, 400m F, 200m F) 200m jog rec & 3 mins between sets, 10 min VE
Sat Rest
Sun 60 min E, 15 min M