Training Plan wc 9 Nov 💚💛
During lockdown, please remember that if you do train together that you always follow the Covid-19 Guidance.
If you aren’t able to get together then fear not, you can always stay in touch via Strava or our other social media channels.
As always, let us know if you’ve any feedback or questions.
Paddy’s patter
We all know how important (outdoor) exercise is for our physical and mental wellbeing. These continue to be tough times and we encourage you to keep going out and running (remembering the ‘hand, face, space’ rule).
Get yourself a Harrier ‘buddy’ and use each other, our weekly training plans and virtual Winter Grand Prix challenges to keep you motivated and improving over the coming weeks.
We are putting preparations in place for our first virtual Doug Bramley Cup (5k) in December and will be asking entrants to make a small donation (just a pound or so) to the Bay Foodbank to help those struggling during these difficult weeks and months ahead (more information on this to follow).
Our Hawks’ and Junior coaches will also be launching virtual Grand Prix challenges and weekly video updates for our young Harriers. So keep checking the Facebook pages for details.
On behalf of the committee we hope you are all keeping well. Remember “people need people” and we are all here for each other. Keep talking and running, and stay safe and well. There are lots of Wallsend WhatsApp and messenger groups you can get involved in if you haven’t already, just contact your group coach to find out how. ??
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 | 10 min VE 5k T 10 min VE |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE 3 x (800m, 400m) R, 3 mins rest 10 min VE |
| Sat | Rest |
| Sun | 45 min E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | 10 min VE 5k T 10 min VE |
| Wed | 30 mins E |
| Thu | 30 mins E |
| Fri | 10 min VE 2 x 1.5 mile T, 1 x 400m R, 3 min rest 10 min VE |
| Sat | Rest |
| Sun | 65 min E |
Advanced plan
| Mon | MNF/S&C |
| Tue | 10 min VE 5k T 10 min VE |
| Wed | 30 mins E + 4 x 60m strides |
| Thu | 20 mins E + 4 x 60m strides |
| Fri | 10 min VE 2 x 2 mile T, 1 x 800m R, 3 min rest 10 min VE |
| Sat | Rest |
| Sun | 55 mins E, 15 min M |