Training Plan wc 31st Aug??
What a Bank Holiday weekend it’s been so far, with some amazing team and individual performances for our Toby with a Twist.
It’s brilliant to be part of this amazing club – you should all be hugely proud of yourselves – the camaraderie we have is second to none!
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
The word of the week is Toby, let’s keep supporting this fantastic event both the organisers and athletes are doing a great job. Well done to everyone, no matter how much you’ve contributed.
A few extra miles from everyone will do us good as we see English Athletics have been discussing a return to racing for the cross country season.
It’s very possible we will have some form of it this year, so find those spikes in preparation and make sure you stick to your training plans.
It’s a rare rest week from Sunday, so make the most of it!??
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
| Tue | 10 min VE, 6 x 200m hills WITH walk/jog recovery, 10 min VE |
| Wed | Rest |
| Thu | 5 min E, 5 min M, 5 min T, 4 x 100m sprints, walk back rest |
| Fri | 5 mins VE + 5 x (100m, 150m) |
| Sat | Rest |
| Sun | Rest |
Intermediate plan
| Tue | 10 min VE, 30 min E, 10 min VE |
| Wed | 30 min M |
| Thu | Rest |
| Fri | 10 min VE, [800m, 1mile, 1mile, 800m] Rest = 1 min, 3 min, 1 min, 10 min VE |
| Sat | Rest |
| Sun | Rest |
Advanced plan
| Tue | 10 min VE, 8 x 40s hills, 10 min VE |
| Wed | 10 min E, 5 min M, 15 min T |
| Thu | Rest |
| Fri | 10 min VE, [200m R, 800m I, 1200m I, 800m R, 200m F] Rest = 1 min, 2 min, 3 min, 2 min, 10 min VE |
| Sat | Rest |
| Sun | Rest |