Training Plan wc 12 Oct πŸ’šπŸ’›

The autumnal weather has certainly hit this week, so remember to dress appropriately for our sessions and don’t forget the high-viz either!
We had a few Green and Gold competing at a very muddy Beamish 10k.
Some tremendous times by you all, but a special shout out to Ian-James Elder, not just for wearing white shoes, but for a brilliant πŸ₯‰place overall.

Remember that if you do train together this week, whether that be at an official club session or as a social run, that you always follow ourΒ Covid-19 Guidance.
If you aren’t able to get together then fear not, you can always drop byΒ StravaΒ or our other social media channels.

As always, let us know if you’ve any feedback or questions.

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
Tue10 min VE
5 min M, 5 min E, 5 min T
10 min VE
WedRest
Thu10 min E, 10 min T
Fri10 min VE
6 x 400m @ 3k pace, 3 min (400m) VE recovery
10 min VE
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
Tue10 min VE
10 min M, 5 min E, 10 min T
10 min VE
Wed30 mins E
Thu30 mins E
Fri10 min VE
6 x 800m @ 3k pace, 3 min (400m) VE recovery
10 min VE
SatRest
Sun65 min E

Advanced plan

MonMNF/S&C
Tue10 min VE
10 min T, 5 min E, 10 min T
10 min VE
Wed40 min E
Thu30 min E
Fri10 min VE
6 x 1k @ 5k pace, 3 min (400m) VE recovery
10 min VE
SatRest
Sun65 min E