Training Schedule wc 15th June ??
Here is our plan for next week; remember if you do train together, then please remember to keep 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
I hope you have all seen and read our Covid-19 guidelines, these are really important to help us start some small groups coaching.
We will be running a few small trials this week and will then look at ways of opening coaching for more athletes, always meticulously following the guidelines.
Thanks to Jen, Alex and David for writing the guidelines.I’m really encouraged with the overall number of people joining our MNF but I’d like to see more juniors, 365 members and their friends and families.
Give it a try, it’s always 6:30pm on Monday and you can put in as much or as little effort as you want.
It’s also great to see the number of athletes training – keep this up and keep in touch with your team mates and coaches ??
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 a 20 minute online P.E. class each weekday morning.
| Mon | Rest or Monday Night Fitness |
| Tue | 10 min VE, 2 mile Time Trial, 10 min VE |
| Wed | Rest |
| Thu | 15 mins E, 5 x 150m strides, walk back rest |
| Fri | 5 mins E, 20 mins T on grass, 5 mins E |
| Sat | 30 mins stretching |
| Sun | 45 mins E |
Intermediate plan
| Mon | 30 mins S&C or Monday Night Fitness |
| Tue | 10 mins VE, 2 mile Time Trial, 10 mins VE |
| Wed | Rest |
| Thu | 30 mins E |
| Fri | 10 min E, 5 x 800m F (3 mins Rest), 10 mins E |
| Sat | Rest |
| Sun | 65 mins E |
Advanced plan
| Mon | 30 mins S&C or Monday Night Fitness |
| Tue | 10 mins VE, 2 mile Time Trial, 10 mins VE |
| Wed | 45 mins E |
| Thu | 30 mins E |
| Fri | 10 mins VE, 2 x (2 x 200m, 2 x 400m, 800m) R pace, rest is VE for rep distance, 10 mins VE |
| Sat | Rest |
| Sun | 60 mins E, 15 mins M |