Training Plan wc 16 Nov 💚💛
During lockdown, please remember that if you do train together that you always follow the Covid-19 Guidance.
If you aren’t able to get together then fear not, you can always stay in touch via Strava or our other social media channels.
As always, let us know if you’ve any feedback or questions.
Paddy’s patter
It’s been great to see loads of you getting involved in our 10k challenge, with some absolutely terrific times in there too! It goes to show that all our hard work and dedication has paid off.
With that in mind, I’d love to see an even bigger turnout for the 5k challenge and for the Monday Night Fitness sessions.
Keep in touch with each other and more importantly, get in touch with your coach and get that 5k handicap sorted. ??
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, easy down recovery 10 min VE |
Wed | Rest |
Thu | 10 min E, 10 min T |
Fri | 10 min VE, 6 x 300m F, 60 sec rests 10 min VE |
Sat | Rest |
Sun | 45 min E |
Intermediate plan
Mon | MNF/S&C |
Tue | 10 min VE 8 x 50 sec hill, easy down recovery 10 min VE |
Wed | 30 mins E |
Thu | 30 mins E |
Fri | 10 min VE 12 x 200m F, 60 sec rests 10 min VE |
Sat | Rest |
Sun | 70 min E |
Advanced plan
Mon | MNF/S&C |
Tue | 10 min VE 10 x 60 sec hill, easy down recovery 10 min VE |
Wed | 30 mins E + 4 x 60m strides |
Thu | 20 mins E + 4 x 60m strides |
Fri | 10 min VE 12 x 300m F, 60 sec rests 10 min VE |
Sat | Rest |
Sun | 50 mins E, 15 min MÂ |