Training Plan wc 14 Dec πŸ’šπŸ’›

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 ourΒ Covid-19 Guidance.
If you aren’t able to get together then fear not, you can always drop byΒ StravaΒ or our other social media channels.

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

Paddy’s patter

Some brilliant times so far in our Virtual Doug Bramley event so far. If you haven’t done it yet, you’ve got until the 22nd of December.
Don’t forget your donation to our local foodbank, so that we can help our wider community too.
This is our last full week before the holiday season, so push hard now to enjoy those extra drinks and portions!

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%

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

MonMNF/S&C
Tue10 min VE
5k T or 5 x 0.5 mile
10 min VE
WedRest
Thu10 min E, 10 min T
Fri10 min VE
6 x 200m with slow walk recovery
10 min VE
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
Tue10 min VE
5k T or 3 x 1 mile
10 min VE
Wed30 mins E with 4 x 60m strides
Thu30 mins E 
Fri10 mins VE
2k TT
10 mins VE
SatRest
Sun70 min E

Advanced plan

MonMNF/S&C
Tue10 min VE
5k T or 3 x 1.5 mile
10 min VE
Wed30 mins E with 4 x 60m strides
Thu30 mins E 
Fri10 mins VE
2 mile TT
10 mins VE
SatRest
Sun55 mins E, 15 min MΒ