Training Plan wc 23 Nov 💚💛

First of all a HUGE congratulations to our men’s captain, Si and former ladies captain, Sarah – who’ve just announced they’re expecting their first child in 2021.
I’m sure we’ll have a future Green and Gold legend in the making. 💚💛

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.

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 6 x 200m hills – walk/jog recovery 10 min VE
Wed	Rest
Thu	10 min E, 10 min T
Fri	10 min VE 6 x 400m F 10 min VE
Sat	Rest
Sun	45 min E

Intermediate plan

Mon	MNF/S&C
Tue	10 min VE, 2 x 1.5 miles, 10 min VE
Wed	30 mins E
Thu	20 mins E
Fri	10 min VE 6 x 600m R with slow lap recovery 10 min VE
Sat	Rest
Sun	45 min E

Advanced plan

Mon	MNF/S&C
Tue	10 min VE, 2 x 2 miles, 10 min VE
Wed	30 mins E + 4 x 60m strides
Thu	20 mins E + 4 x 60m strides
Fri	10 min VE 6 x 1k R with slow lap recovery 10 min VE
Sat	Rest
Sun	45 min E