Training Plan wc 19 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
Hopefully by now, you’ll have read about our Virtual Winter Grand Prix. If not, then get checking those emails.
We’ve been training hard for a while, so let’s put all that effort to work in a bit of friendly competition.
Let’s all get ourselves signed up and push each other on during the winter ??
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, walk/jog recovery 10 min VE |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE 200m, 400m, 800m, 400m, 200m Pace R, R, I, R, R, Rest = 1, 2, 3, 2 min 10 min VE |
| Sat | Rest |
| Sun | 45 min E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | 10 min VE 8 x 60 sec hill, easy down recovery 10 min VE |
| Wed | 10 min VE, 4 mile progression, 10 min VE |
| Thu | 20 min E grass |
| Fri | 10 min VE 200m, 400m, 1200m, 1200m, 400m, 200m Pace R, R, I, I, R, R, Rest = 1, 2, 3, 3, 2 min 10 min VE |
| Sat | Rest |
| Sun | 65 min E |
Advanced plan
| Mon | MNF/S&C |
| Tue | 10 min VE 10 x 60 sec hill, easy down recovery 10 min VE |
| Wed | 10 min VE, 5 mile progression (E, M, T pace), 10 min VE |
| Thu | 20 min E grass, 5 x 80m strides (undulating ground) |
| Fri | 10 min VE 400m, 800m, 1m, 1m, 800m, 400m Pace R, R, I, I, R, R, Rest = 1, 2, 3, 3, 2 min 10 min VE |
| Sat | Rest |
| Sun | 50 min E, 15 min M |