Training Plan wc 5 Oct 💚💛
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
It was great to see the juniors back on the track on Friday night, plenty of action under the bright lights. It was great to see and hear the excitement in our next generation of athletes.
With the dark nights now upon us, high viz / reflective clothing will be compulsory on Tuesday and Thursday nights. The safety of all our members is a priority.
If you don’t wear the appropriate clothing, then may be turned away from the session, so please be safe folks.Let’s really knuckle down during the winter and be a step ahead once competitive racing resumes ??
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 | Fartlek; 5 x [5 min E, 2 min T, 1 min I] |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE 8 x 200m R, 60 secs recovery 10 min VE |
| Sat | Rest |
| Sun | 45 mins E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | Fartlek; 5 x [5 min E, 2 min T, 1 min I] |
| Wed | 30 mins E |
| Thu | 30 mins E |
| Fri | 10 min VE 10 x 200m R, 60 secs recovery 10 min VE |
| 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 | 40 min E |
| Thu | 30 min E |
| Fri | 10 min VE 10 x 400m R, 60 secs recovery 10 min VE |
| Sat | Rest |
| Sun | 50 mins E, 15 mins M |