Training Plan wc 2 Nov 💚💛
Our superb Green and Gold athletes lit up the Bamburgh half marathon and 10k races with a slew of new PBs.
Sensational times from John Firby (81:26), Kevin Wilson (79:06) and Ian-James Elder (78:25) in the half, along with Jen Berry smashing her first sub 40 and Olly Aird continuing his sensational progress with 35:39 in the 10k.
Huge congratulations to all who ran in the wild conditions – we hope you’ve warmed back up!
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
You will all be aware that the government are introducing a new lockdown from Thursday 5th November. We are awaiting guidance from England Athletics but fully expect that our club sessions will have to be paused until this lockdown is over.
We hope to know for sure by Wednesday and will send a revised statement to confirm as soon as we know more.
As a club we are very aware that this has been a difficult year for all our members, athletes, coaches and committee.
Together we can come through this, we would love everyone to get involved with the WGP series and our virtual MNF sessions as this will help us all to feel involved.
Our club motto people need people is more important than ever! ??
Keep an eye out for a confirmation communication by Wednesday evening to confirm what course of action we will take over the next 4 weeks.
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 4 x [5 min E, 2 min T, 1 min I] 5 x60m strides |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE 4 x 800m + 3 x 200m 10 min VE |
| Sat | Rest |
| Sun | 45 min E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | 10 min VE 4 x 1 mile M or T, 2 mins rest 10 min VE |
| Wed | 30 mins E |
| Thu | 30 mins E |
| Fri | 10 min VE 4 x 1200m + 3 x 200m (F) Rest = 2.5 mins 10 min VE |
| Sat | Rest |
| Sun | 65 min E |
Advanced plan
| Mon | MNF/S&C |
| Tue | 10 min VE 3 x 1.5 mile M or T, 2 mins rest 10 min VE |
| Wed | 30 mins E + 4 x 60m strides |
| Thu | 30 mins E + 4 x 60m strides |
| Fri | 10 min VE 4 x 1 mile + 3 x 300m (F) Rest = 2.5 mins 10 min VE |
| Sat | Rest |
| Sun | 50 mins E, 15 min M |