Training Plan wc 3rd Aug ??

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

This week would’ve been a Grand Prix event, so instead we have a 2 mile TT. Use this as a time to focus all you recent hard work and effort in training, into practice – all or nothing – it might not be official but a PB will still feel amazing.

Have a great week’s 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

Mon	MNF/S&C
Tue	10 min VE, 2 mile TT, 10 min VE
Wed	Rest
Thu	10 min E, 10 min M, 4 x 100m sprints (walk back rest)
Fri	5 mins VE, (400m, 150m, 150m, 100m, 50m), 5 min VE
Sat	Rest
Sun	45 min E

Intermediate plan

Mon	MNF/S&C
Tue	10  min VE,2 mile TT, 10 min VE
Wed	30 min M
Thu	Rest
Fri	10 min VE, 1k I, 1mile T, 1k I; 3 mins between efforts, 10 min VE
Sat	Rest
Sun	70 min E

Advanced plan

Mon	MNF/S&C
Tue	10  min VE, 2 mile TT, 10 min VE
Wed	10 min E, 5 min M, 15 min T
Thu	Rest
Fri	10 min VE, 600m R, 400m F, 400m F, 300m F, 200m F; Rest is VE rep distance, 10 min VE
Sat	Rest
Sun	60 mins E, 15 min M