Training Plan wc 7 Dec 💚💛
Alas no baby news to start with this week, but we are back with a bang as club sessions have returned!
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 great to have training back up and running after 4 weeks in national lockdown.
As the weather is getting colder please make sure you wear appropriate clothing to prevent injury.
Yes folks, this does mean getting the tights out if it is anything less than 10 degrees.
Keep a look out for information on our December event, the first Virtual Doug Bramley Cup! 💚💛
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
| Mon | MNF/S&C |
| Tue | 10 min VE 5k T or 5 x 0.5 mile 10 min VE |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE 200m, 400m, 800m, 400m, 200m 10 min VE |
| Sat | Rest |
| Sun | 45 min E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | 10 min VE 5k T or 3 x 1 mile 10 min VE |
| Wed | 30 mins E with 4 x 60m strides |
| Thu | 30 mins E |
| Fri | 10 min VE 200m, 800m, 1.5mile, 400m, 200m 10 min VE |
| Sat | Rest |
| Sun | 70 min E |
Advanced plan
| Mon | MNF/S&C |
| Tue | 10 min VE 5k T or 3 x 1.5 mile 10 min VE |
| Wed | 30 mins E with 4 x 60m strides |
| Thu | 30 mins E |
| Fri | 10 min VE 400m, 1mile, 2mile, 800m, 200m 10 min VE |
| Sat | Rest |
| Sun | 55 mins E, 15 min M |