Training Plan wc 29th June ??
It’s been wonderful getting back into the swing of it, with group sessions returning last week. There’s been some great feedback received and we’re all chomping at the bit, ready to go for week 2!
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 great to see so many athletes back at our club sessions this past week. All credit to the coaches, we’re so lucky to have passionate coaches willing to help and support us all.
The proudest moment was Friday evening at Churchill Playing fields seeing lots of smiling happy young athletes.This week we continue with the same plans so please keep in touch with our coaches, please do not just come along to sessions.
If you’ve agreed to join a session please be on time and most of all be safe, have fun and enjoy the training ??
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 | MNF or 30 mins S&C |
| Tue | 10 mins VE, 6 x 200m hills – walk/jog recovery, 10 min VE |
| Wed | Rest |
| Thu | 10 mins E, 3 mile progression run (E,M,T pace) + stretching |
| Fri | 5 mins VE, 400m, 200m, 200m, 150m F with 2.5 mins rest, 5 mins VE |
| Sat | Rest |
| Sun | 45 mins E |
Intermediate plan
| Mon | MNF or 30 mins S&C |
| Tue | 10 min VE, 2 x 2mile T + 3 min recovery, 10 min VE |
| Wed | 30 mins S&C |
| Thu | 30 mins M |
| Fri | 10 mins VE, 2 x (2 x 800m R) 200m jog rec & 3 mins between sets, 10 min VE |
| Sat | Rest |
| Sun | 65 min E |
Advanced plan
| Mon | MNF or 30 mins S&C |
| Tue | 10 min VE, 2 x 2mile T + 3 min recovery, 10 min VE |
| Wed | 30 mins S&C |
| Thu | 10 min E, 15 min T, 5 min E |
| Fri | 10 min VE 3 x (2 x400m F) 200m jog rec & 3 mins between sets, 10 min VE |
| Sat | Rest |
| Sun | 60 min E – blind pace challenge or 60 min E, 15 min M |