Training Plan wc 27th July πŸ’šπŸ’›


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

Another big shout out to all our coaches who have been so supportive over the last few months. We all really appreciate how much you’ve kept us motivated through the tough times.
Also a get well soon to Steve one our amazing junior coaches who has pulled a hamstring… I’m sure you’ll come back stronger than ever.

This week’s training includes the fartlek; this is a Swedish word meaning speed play, so you’ll get to try different speeds in the run. Lots of top athletes really focus on fartlek training and it is one of the reasons they can put the hammer down midway through the race. Keep that thought in mind when you put the hammer down on Tuesday night.
Have a great week’s training πŸ’šπŸ’›

Zones and Pacing

Zone and target paceHR
Very Easyx 1.512:0065%
Easyx 1.310:2272%
Marathonx 1.0908:4583%
Thresholdx 1.0408:1687%
Intervalx 0.9507:3695%
Repsx 0.8707:0098%
Fastx 0.8106:3099%

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.

MonMNF/S&C
Tue10 min VE, 3 x 1k 3 mins recovery,  10 min VE
WedRest
Thu10 min E, 15 min T
Fri5 mins VE, 6 x 150m, 5 min VE
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
TueFartlek, 5 x (5 min E, 2 min T, 1 min I)
Wed10 min E, 25 min M
ThuRest
Fri10 min VE, 200m, 400m, 1k, 400m, 200m with 3 mins rest, 10 min VE
SatRest
Sun70 min E

Advanced plan

MonMNF/S&C
TueFartlek, 5 x (5 min E, 2 min T, 1 min I)
Wed10 min E, 5 min M, 15 min T
ThuRest
Fri10 min VE, 200m, 400m, 1k, 400m, 200m with 3 mins rest, 10 min VE
SatRest
Sun60 mins E, 15 min M 

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