Training Plan wc 1 Feb 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.

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

We’d encourage an online P.E. class 3 times a week, where possible!

MonMNF/S&C
Tue20 min E + 4 x 200m
WedRest
Thu10 min E, 10 min T
Fri10 min VE
5 x 2 mins (R pace), 2 min recovery
10 min VE
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
Tue30 min E
WedRest
Thu30 min E 
Fri10 min VE
3 x 1mile @ 10k pace, 2 min recovery
10 min VE
SatRest
Sun65 min  E

Advanced plan

MonMNF/S&C
Tue40 min E
Wed30 min E 
Thu30 min E 
Fri10 min VE
4 x 1mile @ 10k pace, 2 min recovery
10 min VE
SatRest
Sun65 min  E