Training Plan wc 21 Sept??
Our first week of training since the local lockdown was intoduced. Please make sure you’ve read our updated Covid-19 Guidance prior to attending any session.
If you aren’t able to get to a session then fear not, you can always catch up with your Green and Gold teammates via Strava or our other social media channels.
As always, we’ll get through this together and come out of it stronger and fitter!
If you do have any questions or queries, your group leader or the committee are available to help in any way we possibly can.
#PeopleNeedPeople ??
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 7 x 200m hills – jog recovery 10 min VE |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE 1 mile, 800m, 400m (I pace) rest 3, 2 min 10 min VE |
| Sat | Rest |
| Sun | 45 min E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | 10 min VE 5 x 0.5m 10 min VE |
| Wed | 30 mins E |
| Thu | 30 mins E |
| Fri | 10 min VE 1 mile, 1k, 800m, 400m (I pace) rest 3, 2, 1 min 10 min VE |
| Sat | Rest |
| Sun | 65 mins E |
Advanced plan
| Mon | MNF/S&C |
| Tue | 10 min VE 6 x 0.5m 10 min VE |
| Wed | 30 mins E |
| Thu | 30 mins E |
| Fri | 10 min VE 1.5 mile, 1 mile, 1k, 800m (I pace) rest 3, 2, 1 min 10 min VE |
| Sat | Rest |
| Sun | 50 mins E, 15 min M |