Training Plan wc 17th 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

I hope you’ve all taken inspiration from the Diamond League meeting, as well as our very own Sam Charlton, who ran an 800m PB of 1:52.55 last week.
It shows what working hard during lockdown can achieve with some absolutely brilliant performances.
We should be back to the track in a few weeks, so let’s all get back into the competitive mindset and start smashing our PBs ??

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, 6 x 200m hills with walk back rest, 10 min VE
Wed	Rest
Thu	10 min E, 10 min T, 5 x 100m sprints with walk back rest
Fri	Coastal run – 25 min
Sat	Rest
Sun	45 min E

Intermediate plan

Mon	MNF/S&C
Tue	Fartlek, 5 x [5 min E, 2 min T, 1 min I]
Wed	30 min M
Thu	Rest
Fri	10 min VE 2 x (1200m I, 800m R, 400m F) 200m jog rec + 3 mins sets, 10 min VE
Sat	Rest
Sun	70 min E

Advanced plan

Mon	MNF/S&C
Tue	Fartlek, 5 x (5 min E, 2 min T, 1 min I)
Wed	10 min E, 5 min M, 15 min T
Thu	Rest
Fri	10 min VE 3 x (1200m I, 800m R, 400m F) 200m jog rec + 3 mins sets, 10 min VE
Sat	Rest
Sun	60 mins E, 15 min M