Training Plan wc 14 Dec 💚💛

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

Some brilliant times so far in our Virtual Doug Bramley event so far. If you haven’t done it yet, you’ve got until the 22nd of December.
Don’t forget your donation to our local foodbank, so that we can help our wider community too.
This is our last full week before the holiday season, so push hard now to enjoy those extra drinks and portions!

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 5k T or 5 x 0.5 mile 10 min VE
Wed	Rest
Thu	10 min E, 10 min T
Fri	10 min VE 6 x 200m with slow walk recovery 10 min VE
Sat	Rest
Sun	45 min E

Intermediate plan

Mon	MNF/S&C
Tue	10 min VE 5k T or 3 x 1 mile 10 min VE
Wed	30 mins E with 4 x 60m strides
Thu	30 mins E
Fri	10 mins VE 2k TT 10 mins VE
Sat	Rest
Sun	70 min E

Advanced plan

Mon	MNF/S&C
Tue	10 min VE 5k T or 3 x 1.5 mile 10 min VE
Wed	30 mins E with 4 x 60m strides
Thu	30 mins E
Fri	10 mins VE 2 mile TT 10 mins VE
Sat	Rest
Sun	55 mins E, 15 min M