Training Plan wc 12th Apr 💚💛
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
What a week it’s been with our track training resuming, along with competitive racing events too! Let’s hope this is the start of something close to normality for our great club.
Now is the time to focus on your training, don’t forget that recovery is just as important as those reps 💪
You’ll be able to see how well that training is paying off with our first SGP event of 2021.
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 4 mins 10 min VE |
| Wed | Rest |
| Thu | 10 min E, 10 min T |
| Fri | 10 min VE 150m, 300m, 800m, 300m, 150m 10 min VE |
| Sat | Rest |
| Sun | 45 min E |
Intermediate plan
| Mon | MNF/S&C |
| Tue | 10 min VE 5 x 1k, 3 mins rec 10 min VE |
| Wed | Rest |
| Thu | 30 mins E |
| Fri | 10 min VE 400m, 1200m, 1mile, 400m Rest of 1 min, 2 min, 2 min 10 min VE |
| Sat | Rest |
| Sun | 60 mins E, 10 min M |
Advanced plan
| Mon | MNF/S&C |
| Tue | 10 min VE 6 x 1k, 3 mins rec 10 min VE |
| Wed | 30 mins E + 4 x 60m strides |
| Thu | 30 mins E |
| Fri | 10 min VE 800m, 1mile, 2mile, 400m Rest of 1 min, 2 min, 2 min 10 min VE |
| Sat | Rest |
| Sun | 55 mins E, 15 min M |