Training Plan wc 3rd Aug 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 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

This week would’ve been a Grand Prix event, so instead we have a 2 mile TT. Use this as a time to focus all you recent hard work and effort in training, into practice – all or nothing – it might not be official but a PB will still feel amazing.

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

MonMNF/S&C
Tue10 min VE, 2 mile TT, 10 min VE
WedRest
Thu10 min E, 10 min M, 4 x 100m sprints (walk back rest)
Fri5 mins VE, (400m, 150m, 150m, 100m, 50m), 5 min VE
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
Tue10  min VE,2 mile TT, 10 min VE
Wed30 min M
ThuRest
Fri10 min VE, 1k I, 1mile T, 1k I; 3 mins between efforts, 10 min VE
SatRest
Sun70 min E

Advanced plan

MonMNF/S&C
Tue10Β  min VE, 2 mile TT, 10 min VE
Wed10 min E, 5 min M, 15 min T
ThuRest
Fri10 min VE, 600m R, 400m F, 400m F, 300m F, 200m F; Rest is VE rep distance, 10 min VE
SatRest
Sun60 mins E, 15 min MΒ 

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