Training Plan wc 15 Feb πŸ’šπŸ’›

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 ourΒ Covid-19 Guidance.
If you aren’t able to get together then fear not, you can always drop byΒ StravaΒ or our other social media channels.

As always, let us know if you’ve any feedback or questions.

Paddy’s patter

Hopefully we’ll get some better weather for training this week.
Be careful when you’re out in all that snow and ice. Now is the perfect time to buddy up with a fellow Harrier, not only for motivation in getting out the door but for keeping you safe also.
Remember that our MNF sessions don’t rely on the weather to go ahead and they’ll help to improve your core strength too. πŸ’ͺ

Zones and Pacing

Zone and target paceHR
Very Easyx 1.512:0065%
Easyx 1.310:2272%
Marathonx 1.0908:4583%
Thresholdx 1.0408:1687%
Intervalx 0.9507:3695%
Repsx 0.8707:0098%
Fastx 0.8106:3099%

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 an online P.E. class 3 times a week, where possible!

MonMNF/S&C
Tue10 min VE
5 x 3 mins @ T pace, 2.5 min rec
10 min VE
WedRest
Thu25 min E
Fri10 min VE
10 x 30 secs @ R pace, 1.5 min rec
10 min VE
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
Tue40 min E
WedRest
Thu30 min E 
Fri10 min VE
5 x 1k @ 10k pace, 1.5 min rec
10 min VE
SatRest
Sun70 min  E

Advanced plan

MonMNF/S&C
Tue40 min E
Wed30 min E 
Thu30 min E 
Fri10 min VE
6 x 1k @ 10k pace, 1.5 min rec
10 min VE
SatRest
Sun75 min  E