Training Plan wc 25 Jan 💚💛

Happy Birthday Sarah 🎁

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

The next few weeks of training will be focussed on getting a strong and consistent base, so that we’re in the strongest position to kick on when group training and competition gets going again.
As always, link in with your clubmates and keep each other motivated.
Don’t forget that if you’re taking part in the January 5 miler, it must be ran by the end of next Sunday, the 31st of January.
Good luck!

Zones and Pacing

Zone and target paceHR
Very Easyx 1.512:0065%
Easyx 1.310:2272%
Marathonx 1.0908:4583%
Thresholdx 1.0408:1687%
Intervalx 0.9507:3695%
Repsx 0.8707:0098%
Fastx 0.8106:3099%

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!

MonMNF/S&C
Tue10 min VE
10 min T, 5 min E, 5 min T
10 min VE
WedRest
Thu10 min E, 10 min T
Fri10 min VE
150m, 300m, 800m, 300m, 150m
10 min VE
SatRest
Sun45 min E

Intermediate plan

MonMNF/S&C
Tue10 min VE
10 min T, 5 min E, 10 min T
10 min VE
WedRest
Thu30 mins E 
Fri10 min VE
5 x 1k @ 5k pace, 2 min recovery
10 min VE
SatRest
Sun60 min  E

Advanced plan

MonMNF/S&C
Tue10 min VE
10 min T, 5 min E, 10 min T
10 min VE
Wed30 mins E + 4 x 60m strides
Thu30 mins E 
Fri10 min VE
7 x 1k @ 5k pace, 2 min recovery
10 min VE
SatRest
Sun60 min  E