Training Plan wc 12 Oct 💚💛

The autumnal weather has certainly hit this week, so remember to dress appropriately for our sessions and don’t forget the high-viz either!
We had a few Green and Gold competing at a very muddy Beamish 10k.
Some tremendous times by you all, but a special shout out to Ian-James Elder, not just for wearing white shoes, but for a brilliant ?place overall.

Remember that if you do train together this week, 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.

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 5 min M, 5 min E, 5 min T 10 min VE
Wed	Rest
Thu	10 min E, 10 min T
Fri	10 min VE 6 x 400m @ 3k pace, 3 min (400m) VE recovery 10 min VE
Sat	Rest
Sun	45 min E

Intermediate plan

Mon	MNF/S&C
Tue	10 min VE 10 min M, 5 min E, 10 min T 10 min VE
Wed	30 mins E
Thu	30 mins E
Fri	10 min VE 6 x 800m @ 3k pace, 3 min (400m) VE recovery 10 min VE
Sat	Rest
Sun	65 min E

Advanced plan

Mon	MNF/S&C
Tue	10 min VE 10 min T, 5 min E, 10 min T 10 min VE
Wed	40 min E
Thu	30 min E
Fri	10 min VE 6 x 1k @ 5k pace, 3 min (400m) VE recovery 10 min VE
Sat	Rest
Sun	65 min E