Training Plan wc 28 Sept??

As October draws near, a reminder that fluorescent / reflective clothing must be worn at club sessions, or you may be turned away.
This is our second week of training since local lockdown was introduced. 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 4 x 0.5 mile 10 min VE 30 min stretching
Sat	Rest
Sun	45 min E

Intermediate plan

Mon	MNF/S&C
Tue	10 min VE 8 x 1 min hills 10 min VE
Wed	30 mins E
Thu	30 mins E
Fri	10 min VE 4 x 1200m + 3 x 200m F 10 min VE
Sat	Rest
Sun	65 mins E

Advanced plan

Mon	MNF/S&C
Tue	10 min VE 10 x 1 min hills 10 min VE
Wed	35 mins E
Thu	30 mins E, 4 x 150m F
Fri	10 min VE 4 x 1 mile + 3 x 300m F 10 min VE
Sat	Rest
Sun	50 mins E + 15 min M