Training Plans wc 21 & 28 Dec 🎄💚💛
Welcome to the final training plan article in what has been the craziest of years! I didn’t think there’d be more than 5 or 6 of these, going back to April, let alone be posting our 36th today!
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.
Final Sessions of 2020
Monday the 21 December will be the final MNF – it will return in 2021, so don’t have too many mince pies!
Tuesday the 22 December will be final official club session until the 5 January 2021.
There may be unofficial runs going on, so please keep in touch with your club mates.
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 | 21-Dec-20 | MNF/S&C |
| Tue | 22-Dec-20 | 10 min VE, 7 x 60 sec hill, 10 min VE |
| Wed | 23-Dec-20 | 10 min E, 10 min T |
| Thu | 24-Dec-20 | Rest |
| Fri | 25-Dec-20 | Rest |
| Sat | 26-Dec-20 | Rest |
| Sun | 27-Dec-20 | 45 min E |
| Mon | 28-Dec-20 | 30 min E |
| Tue | 29-Dec-20 | 30 min E |
| Wed | 30-Dec-20 | Rest |
| Thu | 31-Dec-20 | 30 min E |
| Fri | 01-Jan-21 | 30 min E |
| Sat | 02-Jan-21 | Rest |
| Sun | 03-Jan-21 | 45 min E |
Intermediate plan
| Mon | 21-Dec-20 | MNF/S&C |
| Tue | 22-Dec-20 | 10 min VE 8 x 60 sec hill, easy down recovery (3:30 up and down) 10 min VE |
| Wed | 23-Dec-20 | 30 mins E + 4 x 60m strides |
| Thu | 24-Dec-20 | 30 mins E |
| Fri | 25-Dec-20 | 30 min E – Xmas day run |
| Sat | 26-Dec-20 | Rest |
| Sun | 27-Dec-20 | 70 min E |
| Mon | 28-Dec-20 | 30 min E on grass |
| Tue | 29-Dec-20 | 30 min E, 30 min M |
| Wed | 30-Dec-20 | 30 min E on grass |
| Thu | 31-Dec-20 | 30 min E on grass |
| Fri | 01-Jan-21 | 30 min E on grass |
| Sat | 02-Jan-21 | Rest |
| Sun | 03-Jan-21 | 70 min E |
Advanced plan
| Mon | 21-Dec-20 | MNF/S&C |
| Tue | 22-Dec-20 | 10 min VE 10 x 60 sec hill, easy down recovery (3:00 up and down) 10 min VE |
| Wed | 23-Dec-20 | 30 mins E + 4 x 60m strides |
| Thu | 24-Dec-20 | 30 mins E |
| Fri | 25-Dec-20 | 30 min M – Xmas day run |
| Sat | 26-Dec-20 | Rest |
| Sun | 27-Dec-20 | 50 mins E, 15 min M |
| Mon | 28-Dec-20 | 30 min E on grass |
| Tue | 29-Dec-20 | 30 min E, 30 min M |
| Wed | 30-Dec-20 | 30 min E on grass |
| Thu | 31-Dec-20 | 30 min E on grass |
| Fri | 01-Jan-21 | 30 min E on grass |
| Sat | 02-Jan-21 | Rest |
| Sun | 03-Jan-21 | 50 mins E, 15 min M |