Training Plan wc 15 Feb 💚💛

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

Hopefully we’ll get some better weather for training this week.
Be careful when you’re out in all that snow and ice. Now is the perfect time to buddy up with a fellow Harrier, not only for motivation in getting out the door but for keeping you safe also.
Remember that our MNF sessions don’t rely on the weather to go ahead and they’ll help to improve your core strength too. 💪

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 5 x 3 mins @ T pace, 2.5 min rec 10 min VE
Wed	Rest
Thu	25 min E
Fri	10 min VE 10 x 30 secs @ R pace, 1.5 min rec 10 min VE
Sat	Rest
Sun	45 min E

Intermediate plan

Mon	MNF/S&C
Tue	40 min E
Wed	Rest
Thu	30 min E
Fri	10 min VE 5 x 1k @ 10k pace, 1.5 min rec 10 min VE
Sat	Rest
Sun	70 min  E

Advanced plan

Mon	MNF/S&C
Tue	40 min E
Wed	30 min E
Thu	30 min E
Fri	10 min VE 6 x 1k @ 10k pace, 1.5 min rec 10 min VE
Sat	Rest
Sun	75 min  E