Training Plan wc 16 Nov ๐Ÿ’š๐Ÿ’›

During lockdown, please remember that if you do train together that you always follow theย Covid-19 Guidance.
If you aren’t able to get together then fear not, you can always stay in touch viaย Stravaย or our other social media channels.

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

Paddy’s patter

It’s been great to see loads of you getting involved in our 10k challenge, with some absolutely terrific times in there too! It goes to show that all our hard work and dedication has paid off.
With that in mind, I’d love to see an even bigger turnout for the 5k challenge and for the Monday Night Fitness sessions.
Keep in touch with each other and more importantly, get in touch with your coach and get that 5k handicap sorted. ??

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%

Hereโ€™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, easy down recovery
10 min VE
WedRest
Thu10 min E, 10 min T
Fri10 min VE,
6 x 300m F, 60 sec rests
10 min VE
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
Tue10 min VE
8 x 50 sec hill, easy down recovery
10 min VE
Wed30 mins E
Thu30 mins E
Fri10 min VE
12 x 200m F, 60 sec rests
10 min VE
SatRest
Sun70 min E

Advanced plan

MonMNF/S&C
Tue10 min VE
10 x 60 sec hill, easy down recovery
10 min VE
Wed30 mins E + 4 x 60m strides
Thu20 mins E + 4 x 60m strides
Fri10 min VE
12 x 300m F, 60 sec rests
10 min VE
SatRest
Sun50 mins E, 15 min Mย