Training Plan wc 19 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 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.

Paddy’s patter

Hopefully by now, you’ll have read about our Virtual Winter Grand Prix. If not, then get checking those emails.
We’ve been training hard for a while, so let’s put all that effort to work in a bit of friendly competition.
Let’s all get ourselves signed up and push each other on during the winter ??

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
7 x 200m hills, walk/jog recovery
10 min VE
WedRest
Thu10 min E, 10 min T
Fri10 min VE
200m, 400m, 800m, 400m, 200m
Pace R, R, I, R, R, Rest = 1, 2, 3, 2 min
10 min VE
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
Tue10 min VE
8 x 60 sec hill, easy down recovery
10 min VE
Wed10 min VE, 4 mile progression, 10 min VE
Thu20 min E grass
Fri10 min VE
200m, 400m, 1200m, 1200m, 400m, 200m
Pace R, R, I, I, R, R, Rest = 1, 2, 3, 3, 2 min
10 min VE
SatRest
Sun65 min E

Advanced plan

MonMNF/S&C
Tue10 min VE
10 x 60 sec hill, easy down recovery
10 min VE
Wed10 min VE, 5 mile progression (E, M, T pace), 10 min VE
Thu20 min E grass, 5 x 80m strides (undulating ground)
Fri10 min VE
400m, 800m, 1m, 1m, 800m, 400m
Pace R, R, I, I, R, R, Rest = 1, 2, 3, 3, 2 min
10 min VE
SatRest
Sun50 min E, 15 min M