Training Plan wc 31st Aug๐Ÿ’š๐Ÿ’›

A rose between 6 thorns, or should that be the other way around?

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 ourย Covid-19 Guidance.
If you aren’t able to get together then fear not, you can always drop byย Stravaย 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!๐Ÿ’š๐Ÿ’›

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%

Hereโ€™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

Tue10 min VE, 6 x 200m hills WITH walk/jog recovery, 10 min VE
WedRest
Thu5 min E, 5 min M, 5 min T, 4 x 100m sprints, walk back rest
Fri5 mins VE + 5 x (100m, 150m)
SatRest
SunRest

Intermediate plan

Tue10  min VE, 30 min E, 10 min VE
Wed30 min M
ThuRest
Fri10 min VE, [800m, 1mile, 1mile, 800m] Rest = 1 min, 3 min, 1 min, 10 min VE
SatRest
SunRest

Advanced plan

Tue10  min VE, 8 x 40s hills, 10 min VE
Wed10 min E, 5 min M, 15 min T
ThuRest
Fri10 min VE, [200m R, 800m I, 1200m I, 800m R, 200m F] Rest = 1 min, 2 min, 3 min, 2 min, 10 min VE
SatRest
SunRest

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