Training Schedule wc 27th April ??
No caption required ?
It seems that the plans are working a treat with the times posted for the Virtual TOG on Sunday! ?
Here’s the sessions for next week – remember to motivate each other and keep in touch via our social media channels.
As always, let us know if you’ve any feedback or questions.
Paddy’s patter
A brilliant turnout for the Virtual TOG with some amazing performances.
Lets all keep the momentum going, work hard and get even faster.
Monday Night Fitness would be the perfect start – so check your Inbox for the Zoom details.
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
Intermediate plan
| Mon | Rest
Monday Night Fitness on Zoom |
| Tue | 10 min VE, 5 x 800m I pace (2 mins rest), 10 min VE + stretching |
| Wed | Rest |
| Thu | 30 mins E |
| Fri | Rest |
| Sat | Rest |
| Sun | 65 min E |
Advanced plan
| Mon | 20 min E, 10 min M
Monday Night Fitness on Zoom |
| Tue | 10 min VE, 5 x 800m I pace (2 mins rest), 10 min VE + stretching |
| Wed | 30 mins E, 15 min M + 30 min stretching |
| Thu | 30 mins E |
| Fri | 15 min E, 10 min M |
| Sat | Rest |
| Sun | 60 mins E, 15 min M |
Please remember to train following the government advice around social distancing.
We’ll get through this together ??