Training Plan wc 5 Oct πŸ’šπŸ’›

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

It was great to see the juniors back on the track on Friday night, plenty of action under the bright lights. It was great to see and hear the excitement in our next generation of athletes.

With the dark nights now upon us, high viz / reflective clothing will be compulsory on Tuesday and Thursday nights. The safety of all our members is a priority.
If you don’t wear the appropriate clothing, then may be turned away from the session, so please be safe folks.

Let’s really knuckle down during the winter and be a step ahead once competitive racing resumes 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
TueFartlek; 5 x [5 min E, 2 min T, 1 min I]
WedRest
Thu10 min E, 10 min T
Fri10 min VE
8 x 200m R, 60 secs recovery
10 min VE
SatRest
Sun45 mins E

Intermediate plan

MonMNF/S&C
TueFartlek; 5 x [5 min E, 2 min T, 1 min I]
Wed30 mins E
Thu30 mins E
Fri10 min VE
10 x 200m R, 60 secs recovery
10 min VE
SatRest
Sun65 mins E

Advanced plan

MonMNF/S&C
TueFartlek; 5 x [5 min E, 2 min T, 1 min I]
Wed40 min E
Thu30 min E
Fri10 min VE
10 x 400m R, 60 secs recovery
10 min VE
SatRest
Sun50 mins E, 15 mins M