Training Plan wc 15 Mar ๐Ÿ’š๐Ÿ’›

We start with more wonderful baby news this week, a HUGE congratulations to Kevin & Nina and welcome to the world, young Max!
Our relay team for 2040 could be absolutely sensational with the prospect of mini Hamilton, Nicholson & Wilson on the line!

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 ourย Covid-19 Guidance.
If you aren’t able to get together then fear not, you can always drop byย Stravaย 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%

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

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

MonMNF/S&C
Tue10 min VE
6 x 30 sec hills, jog down rec
10 min VE
WedRest
Thu10 min E, 10 min T
Fri10 min VE
4 x 3 min R, 90sec rec
10 min VE
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
Tue10 min VE
7 x 60 sec hills, jog down rec
10 min VE
Wed30 mins E 
Thu30 mins E 
Fri10 min VE
12 x 300mย @ 3k pace, 60 sec rec
10 min VE
SatRest
Sun70 minย E

Advanced plan

MonMNF/S&C
Tue10 min VE
8 x 60 sec hills, jog down rec
10 min VE
Wed30 mins E 
Thu30 mins E 
Fri10 min VE
15 x 300mย @ 3k pace, 60 sec rec
10 min VE
SatRest
Sun60 mins E, 15 min Mย