Training Plan wc 30 Nov 💚💛
We start with more baby news again this week, with Adam ‘Hitman’ Hamilton and his wife Emma introducing their daughter, Harriet, to the world this week! A massive congratulations from all your fellow Green & Gold!
We also see lockdown lifted across the UK this week, 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 drop by Strava or our other social media channels.
As always, let us know if you’ve any feedback or questions.
Paddy’s patter
Some inspiring performances over lockdown 2.0 from our Hawks, Juniors and Seniors in our November WGP challenge.
The great news is that we will be back to group sessions from Thursday 3rd December – full details we’re sent out via email, so check your inbox or link in with your coach.
It’s more important than ever to follow our Covid-19 guidance, hands, face and space. Our guidelines will be updated in the coming days, prior to lockdown ending.
I’m really looking forward to seeing you all over the next few weeks 💚💛
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 x60m strides |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE, 5 x 800m, 10 min VE |
| Sat | Rest |
| Sun | 45 min E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | Easy fartlek |
| Wed | 30 mins E |
| Thu | 30 mins E |
| Fri | 10 min VE, 3 x 1200m, 10 min VE |
| Sat | Rest |
| Sun | 70 min E |
Advanced plan
| Mon | MNF |
| Tue | Easy fartlek |
| Wed | 30 mins E |
| Thu | 30 mins E |
| Fri | 10 min VE, 3 x 1mile, 10 min VE |
| Sat | Rest |
| Sun | 50 mins E, 15 min M |