Training Plan wc 11 Jan 💚💛

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

It’s been great to see so many of you buddying up together over the last week – lets keep our amazing club spirit going.

How many of you have been running beautifully though?

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

We’d encourage an online P.E. class 3 times a week, where possible!

Mon	MNF/S&C
Tue	10 min VE 3 x 1m loop, 3 min recovery 10 min VE
Wed	Rest
Thu	10 min E, 10 min T
Fri	10 min VE 200m, 3x600m, 200m, 2 min recovery 10 min VE
Sat	Rest
Sun	45 min E

Intermediate plan

Mon	MNF/S&C
Tue	10 min VE 3 x 1m loop, 3 min recovery 10 min VE
Wed	30 mins E with 4 x 60m strides
Thu	30 mins E
Fri	10 min VE 6 x 600m @ 5k pace, 2 min recovery 10 min VE
Sat	Rest
Sun	70 min E

Advanced plan

Mon	MNF/S&C
Tue	10 min VE 3 x 1.87m WGP loop, 3 min recovery 10 min VE
Wed	30 mins E with 4 x 60m strides
Thu	30 mins E
Fri	10 min VE 6 x 1k @ 5k pace, 3 min recovery 10 min VE
Sat	Rest
Sun	50 mins E, 15 min M