Training Plan wc 5th Apr 💚💛
It’s been a busy week at the club, seeing our return to sessions from Tuesday, which was amazing! On Wednesday it was our virtual AGM (if you’d like a copy of the minutes, please email us). Finally on Thursday the new subs year began, so keep an eye out and get signed up ASAP.
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 our 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
It’s been awesome to see and hear all the positivity and buzz following our return to sessions last week. Lets remember to stay safe and look out for one another.
This week see’s the return of track sessions from Friday, so if you want to get some speedwork in those legs, it’s definitely the place to be!
Have a brilliant week folks!
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
We’d encourage an online P.E. class 3 times a week, where possible!
| Mon | MNF/S&C |
| Tue | 10 min VE 6 x 30 sec hills, with jog back rec 10 min VE |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE 6 x 1.5 min R, 4 mins rec 10 min VE |
| Sat | Rest |
| Sun | 45 min E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | 10 min VE 20 min T 10 min VE |
| Wed | Rest |
| Thu | 30 mins E |
| Fri | 10 min VE 6 x 300m @ 1500m pace, 4 mins rec 10 min VE |
| Sat | Rest |
| Sun | 60 mins E, 5 min M |
Advanced plan
| Mon | MNF/S&C |
| Tue | 10 min VE 10 min T, 5 min E, 10 min T 10 min VE |
| Wed | 30 mins E |
| Thu | 30 mins E |
| Fri | 10 min VE 6 x 400m @ 1500m pace, 4 mins rec 10 min VE |
| Sat | Rest |
| Sun | 55 mins E, 15 min M |