Training Plan wc 24th Aug ??

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

We’ve seen a few of our young athletes return to competition over the past few weeks and we’re hoping to return to track training this coming week too ??

It’s great to see this and we wish everyone racing the best of luck.

Stay focused across these next few weeks of training before we ease off for a week. ??

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

Mon	MNF/S&C
Tue	10 min VE, 2mile TT, 10 min VE
Wed	Rest
Thu	10 min E, 5 min M, 5 min T
Fri	5 mins VE, 3 x (400m, 200m F) Rest is 4 mins
Sat	Rest
Sun	45 min E

Intermediate plan

Mon	MNF/S&C
Tue	10  min VE, 5 x 1k I off 2 min rest, 10 min VE
Wed	30 min M
Thu	Rest
Fri	10 min VE, 3 x 1 mile I off 3 min rest, 10 min VE
Sat	Rest
Sun	70 min E

Advanced plan

Mon	MNF/S&C
Tue	10  min VE, 5 x 1k I off 2 min rest, 10 min VE
Wed	10 min E, 5 min M, 15 min T
Thu	Rest
Fri	10 min VE, 3 x (1 mile R, 400m F) 90 sec rest, 3 mins set, 10 min VE
Sat	Rest
Sun	60 min E, 15 min M