Training Plan wc 28 Sept๐Ÿ’š๐Ÿ’›

As October draws near, a reminder that fluorescent / reflective clothing must be worn at club sessions, or you may be turned away.
This is our second week of training since local lockdown was introduced. Please make sure you’ve read ourย updated Covid-19 Guidance prior to attending any session.
If you aren’t able to get to a session then fear not, you can always catch up with your Green and Gold teammates via Stravaย or our other social media channels.
As always, we’ll get through this together and come out of it stronger and fitter!
If you do have any questions or queries, your group leader or the committee are available to help in any way we possibly can.
#PeopleNeedPeople 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

MonMNF/S&C
Tue10 min VE
7 x 200m hills (jog recovery)
10 min VE
WedRest
Thu10 min E, 10 min T
Fri10 min VE
4 x 0.5 mile
10 min VE
30 min stretching
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
Tue10 min VE
8 x 1 min hills
10 min VE
Wed30 mins E
Thu30 mins E
Fri10 min VE
4 x 1200m + 3 x 200m F
10 min VE
SatRest
Sun65 mins E

Advanced plan

MonMNF/S&C
Tue10 min VE
10 x 1 min hills
10 min VE
Wed35 mins E
Thu30 mins E, 4 x 150m F
Fri10 min VE
4 x 1 mile + 3 x 300m F
10 min VE
SatRest
Sun50 mins E + 15 min M