Training Plan wc 14 Sept??
It seems quite odd sat here at home when we’d usually be ‘rehydrating’ together, reminiscing on our 13.1 mile race from Great North Road to South Shields.
A huge well done to those that have completed the virtual race today!
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
For those who took the opportunity to rest up for the week we welcome you all back.
We start a base training plan for what would have been the cross country season, we keep going and get ourselves ready for whenever the next races appear in the calendar.
We also say goodbye for now to some of our athletes who head off to university, stay safe and keep in touch with your green and gold family ??
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 – walk/jog recovery] 10 min VE |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE, 3 x 0.5 mile, 10 min VE + 30 min stretching |
| 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 | 10 min E, 20 min M |
| Thu | Rest |
| Fri | 10 min VE, 3 x 1 mile, 10 min VE + 30 min stretching |
| Sat | Rest |
| Sun | 65 mins E |
Advanced plan
| Mon | MNF/S&C |
| Tue | Fartlek, 5 x [5 min E, 2 min T, 1 min I] |
| Wed | 10 min E, 20 min M |
| Thu | Rest |
| Fri | 10 min VE, 3 x 1 mile, 10 min VE + 30 min stretching |
| Sat | Rest |
| Sun | 50 mins E, 15 min M |