Training Plan wc 17th AugπŸ’šπŸ’›

Farewell and Buena Suerte to Jess and the Marriott clan

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

I hope you’ve all taken inspiration from the Diamond League meeting, as well as our very own Sam Charlton, who ran an 800m PB of 1:52.55 last week.
It shows what working hard during lockdown can achieve with some absolutely brilliant performances.
We should be back to the track in a few weeks, so let’s all get back into the competitive mindset and start smashing our PBs 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, 6 x 200m hills with walk back rest, 10 min VE
WedRest
Thu10 min E, 10 min T, 5 x 100m sprints with walk back rest
FriCoastal run – 25 min
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
TueFartlek, 5 x [5 min E, 2 min T, 1 min I]
Wed30 min M
ThuRest
Fri10 min VE 2 x (1200m I, 800m R, 400m F) 200m jog rec + 3 mins sets, 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 3 x (1200m I, 800m R, 400m F) 200m jog rec + 3 mins sets, 10 min VE
SatRest
Sun60 mins E, 15 min MΒ 

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