Training Plan wc 26 Oct 💚💛
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’s great to see over 20 of you enter our Virtual WGP, lets see if we can double that by the end of next week.
Get in touch with your coach and get your handicap in place.
I’ll look forward to seeing you all for MNF, a strong core will help you get faster and the WGP points will be worth it.
??
Zones and Pacing
| Zone and target pace | HR | ||
| Very Easy | x 1.5 | 12:00 | 65% |
| Easy | x 1.3 | 10:22 | 72% |
| Marathon | x 1.09 | 08:45 | 83% |
| Threshold | x 1.04 | 08:16 | 87% |
| Interval | x 0.95 | 07:36 | 95% |
| Reps | x 0.87 | 07:00 | 98% |
| Fast | x 0.81 | 06:30 | 99% |
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
| Mon | MNF/S&C |
| Tue | Fartlek 4 x [5 min E, 2 min T, 1 min I] 5 x 60m strides |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE 200m, 400m, 1200m, 400m, 200m Pace R, I, T, I, R, Rest = 1, 2, 2, 1 min 10 min VE |
| Sat | Rest |
| Sun | 45 min E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | Fartlek 4 x [5 min E, 2 min T, 1 min I] 5 x 60m strides |
| Wed | 30 mins E |
| Thu | 30 mins E |
| Fri | 10 min VE 200m, 1200m, 1 mile, 1200m, 200m Pace R, I, T, I, R, Rest = 1, 2, 2, 1 min 10 min VE |
| Sat | Rest |
| Sun | 65 min E |
Advanced plan
| Mon | MNF/S&C |
| Tue | Fartlek 4 x [5 min E, 2 min T, 1 min I] 5 x 60m strides |
| Wed | 30 mins E + 4 x 60m strides |
| Thu | 30 mins E + 4 x 60m strides |
| Fri | 10 min VE 200m, 1 mile, 2 mile, 1 mile, 200m Pace R, I, T, I, R, Rest = 1, 2, 2, 1 min 10 min VE |
| Sat | Rest |
| Sun | 50 mins E, 15 min M |