Training Plan wc 18 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

This week would be the perfect time to see how the beautiful running is coming along.
It would’ve been a WGP week if we could get together, so instead lets get the virtual 5 miler in the bag instead.
Don’t forget to check in on your clubmates #peopleneedpeople

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 5k T 10 min VE
Wed	Rest
Thu	10 min E, 10 min T
Fri	10 min VE 6 x 300m, 90 secs rest 10 min VE
Sat	Rest
Sun	45 min E

Intermediate plan

Mon	MNF/S&C
Tue	10 min VE 5mile T 10 min VE
Wed	30 mins E with 4 x 60m strides
Thu	30 mins E
Fri	10 min VE 8 x 400m, 90 sec rest 10 min VE
Sat	Rest
Sun	70 min E

Advanced plan

Mon	MNF/S&C
Tue	10 min VE 5mile T 10 min VE
Wed	30 mins E with 4 x 60m strides
Thu	30 mins E
Fri	10 min VE 10 x 400m, 1 min rest 10 min VE
Sat	Rest
Sun	50 mins E, 15 min M