Training Plan wc 6th July ??
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
100 days of lockdown, 100 years of Wallsend Harriers, 100 athletes trained this week and the whole club giving 100%.
A huge thanks to all our coaches and athletes for respecting our Covid-19 guidance.
Here’s to another cracking week, remember all your hard work in training will pay off when the competitive action starts again ??
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/S&C |
| Tue | 10 min VE, 1 mile Time Trial, 10 min VE |
| Wed | Rest |
| Thu | 10 min E, 10 min M, 4 x 100m fast slow walk recovery |
| Fri | 5 mins VE, 2 x (200m, 100m, 50m) 2 mins rest & 4 mins between sets, 5 min VE |
| Sat | Rest |
| Sun | 45 min E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | 10 min VE, 7 x 40 secs hills, slow return recovery, 10 min VE |
| Wed | 30 min M |
| Thu | 30 min stretching |
| Fri | 10 min VE, 3 x 1 mile with 3 mins rest, 10 min VE |
| Sat | Rest |
| Sun | 70 min E |
Advanced plan
| Mon | MNF/S&C |
| Tue | 10 min VE, 8 x 40 secs hills, slow return recovery, 10 min VE |
| Wed | 30 min M |
| Thu | 30 min stretching |
| Fri | 10 min VE, 2 x (1k R, 400m F, 800m F) 200m jog rec, with 3 min between sets, 10 min VE |
| Sat | Rest |
| Sun | 60 mins E, 15 min M |