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We're back working with Olympian and Elite Middle Distance Coach Matt Yates to bring you a six-week virtual training and racing programme.

Each Wednesday we'll be publishing the training schedule for the week ahead on this page. Designed specifically to get you to the SOAR X TOUR primed to run fast and revaluate your long-term PB potential.

We'll be publishing two schedules from coach Matt - an 'Elite Schedule' for sub 19:30 5km runners and an 'Intermediate Schedule' for 19:30+ 5km runners.

In addition to the training schedules we'll also be bringing you guidance on S&C for runners, running mobility routines and coach Q & A's - stay tuned.

Week #6 Updates - 12th August

Coach Matt answers this week's questions as we shape up for race day:

What is Lactic Acid (LA)?

"CH3CH(OH)COOH - It’s the dreaded but misunderstood LA. You know when you get the burn and you can’t breathe? It’s not LA causing that it’s the hydrogen ions it produces, and the soreness after running is often micro tears that cause the stiffness. LA is actually an important fuel source for high intensity running. Training in the right method means we can delay the onset of lactic acid accumulation, and this means improving our body's capacity to use it for fuel. Obviously it’s all super scientific but feel free to read up more from the likes of one of my heroes - the famous exercise physiologist and running doctor Tim Noakes. He said on the subject of LA: ‘In fact, lactate may be one of the most important energy fuels in the body. Let us banish once and for all the bad publicity that lactic acid has attracted for so long and elevate it to its rightful place as one of the most important of the body’s fuels’. Feel free to read up more on the subject."

It’s been very hot here in London so any tips about running in the heat?

"In conjunction with the above question, it’s said a hydrated athlete can better delay the onset of Lactic Acid, so it doesn’t take a genius to work out that heat puts huge stress on the body and increases the need for hydration - then if you’re dehydrated big problems begin. So obviously key to this is hydration but make sure you use a decent product like SOS Hydrate in the mix. Other key areas are wearing a decent factor sun cream if out in the sun, just because you are running fast doesn’t mean you beat those UV rays. However, the SOAR Hot Weather T is by all accounts very useful on hot sunny days. Also, I found wearing sports sunglasses helped a lot as they keep your face relaxed and that in turn leads to relaxed shoulders. I can also advise wearing a hat like the SOAR Lightweight Cap. If you have a big session or race try staying out of the sun and in a cool place in the lead up - the heat is draining, keep hydrated before you train and keep topping up while you train, keep that core body temperature as constant as possible."

Should I wear racing shoes for the SOAR X TOUR?

"Up to you and do you want to invest in them? Obviously, the new racing shoes add and aid performance and are all now legal. Would I give the carbon plated trainers a go? Yes of course but it you want more information please just post the questions in the WhatsApp group and you can find out more there. One thing you must get right is socks, so make sure you get a decent pair of socks for your trainers, my favs are the SOAR Diamond Crew Socks, total winners and getting a strong reputation in the sock world."

I have enjoyed following the Elite schedule and would like to know more how to become a coach, where can I do this?

"Check out the England, Scotland or Wales Athletics web sites and I recommend you do The Leadership in Running Fitness (LiRF) course and progress onto the Coach in Running Fitness qualification. These courses are pretty decent and a must if you want to be a registered and insured UK running coach."

You can join our SOAR X TOUR WhatsApp group here to ask more coaching questions, share training tips and motivation, and access guidance on S&C, stretching and core.

This week's training added below:

Intermediate Schedule (19:30+ 5km Pb)

Thursday 16/7: 30 minutes easy run
Friday 17/7: Rest
Saturday 18/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 6 to 9 x 75 seconds at 1 minute below 5k pace with 75 seconds walk recovery. E.g. if you have a 29:00 minute 5km PB set the pace at 28:00 for 5k (5:36 per km or 6.4mph) - 10 minute warm down jog
Sunday 19/7: 45 minute easy run
Monday 20/7: Rest
Tuesday 21/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 7 to 12 x 200m fast running with 75 seconds walk recovery between each. Run as fast as you feel comfortable, without ending up in a pile on the floor after 3 reps. Focus on good running technique and style, a bit like the Chariots of Fire beach scene maybe - 10 minute warm down jog
Wednesday 22/7: 15 minutes easy jog
Thursday 23/7: 30 minutes easy run
Friday 24/7: rest
Saturday 25/7: Lower leg mobility exercises (join the WhatsApp Group to see our guidance video) - 10 minutes warm up jog - 3 x 80m strides - 3 to 5 x 4 minutes at your 5km PB pace off 3 minutes jog/walk recovery - 10 minutes warm down jog
Sunday 26/7: 45 minutes easy run
Monday 27/7: Rest
Tuesday 28/7: 3 to 5 miles easy run
Wednesday 29/7: Mobility exercises - 10 minutes warm up jog - 2 to 3 miles tempo run at your 10km PB pace - 10 minutes warm down jog
Thursday 30/7: Rest
Friday 31/7: 20 minute jog + mobility exercises or rest
Saturday 1/8: Mobility exercises - 10-minute warm up jog - Strides (4 x 80 m) - Then 6 to 9 x 400m at 5k PB pace off 400m jog recovery - 10-minute jog warm down. Little bit of advice for this session, try breaking down the 400m into 100m segments. Get to 100m then push onto 200m then to 300m and then home on each rep.
Sunday 2/8: 5 to 7 miles easy run to feel.
Monday 3/8: Rest
Tuesday 4/8: Mobility exercises - 10 minutes warm up jog - '10 minute tempo challenge': see how far you can cover in 10 minutes of hard running and share with the group - 10 minutes warm down jog. My advice for this session is set your watch to buzz every 2 minutes and then you have a signal to work each segment and focus on the ‘here and now’ segment. You can break the 10 minutes into any segments you wish. But let’s see the distances you covered reported in the SOAR X TOUR WhatsApp group - I really like to see the performances reported back to us and we can give feedback and encouragement.
Wednesday 5/8: Rest
Thursday 6/8: 30 minute easy run
Friday 7/8: 30-40 minute easy run
Saturday 8/8: Rest
Sunday 9/8: Mobility exercises - 10 minutes warm up jog - 6 to 8 x 500m off of 3 mins recovery between reps. The objective is trying to get faster each rep, starting at 5k PB pace on the first couple and trying to get down to Mile PB pace come the end - 10 minutes warm down jog.
Monday 10/8: Rest
Tuesday 11/8: 35 to 40 minutes easy run to feel
Wednesday 12/8: Mobility exercises - 10 minutes warm up jog - 8-14 x 40 seconds FAST off 75 seconds walk recovery. The objective here is make sure you are fully warmed up and focused - you are back at the Chariots of Fire Beach running scene on each 40 second rep, think speed technique, arms driving and knees lifting - 10 minute recovery jog.
Thursday 13/8: 20 to 30 minutes jog to feel
Friday 14/8: Rest
Saturday 15/8: Mobility exercises - 10 minute warm up jog - 4 x 80m strides - 2 to 4 sets of 3 x 300m at a fast comfortable pace with 90 seconds between reps and 3 to 5 minutes between sets - 8 minute jog warm down. The aim of this session is to step the pace up and bring some real quality to your running. We are looking at hitting the 300m times at the mile pace you are targeting. So, if you are looking at a 6 minute mile target that means running every 100m in roughly 22 seconds so 66 seconds per 300m. Your call on recoveries but keep to the minimum of 3 minutes and no more than the max of 5 minutes, but keep the quality of the reps up and don’t think it’s wrong to use the max recovery.
Sunday 16/8: 5 to 7 miles easy run to feel
Monday 17/8: Rest
Tuesday 18/8: 10 minute warm up - 6 minutes tempo run, 4 minutes recovery then 6 x 35 seconds fast off 2 minutes recovery - 10 minutes warm down. The idea here is that the tempo run will get your lactic acid increased, ensuring the 35 second reps (that you will do at a fast stride pace) are that little bit harder, simulating the racing feel. The tempo run do at your desired 5k target pace. It’s a tough session so focus and think 'technique'.
Wednesday 19/8: 20 to 30 minute jog and mobility or rest
Thursday 20/8: 20 to 30 minute jog and mobility or rest
Friday 21/8: Rest
Saturday 22/8 - Monday 31/8: SOAR X TOUR


Elite Schedule (Sub 19:30 5km Pb)

Thursday 16/7: 30 minutes easy run
Friday 17/7: 30 minutes easy run
Saturday 18/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 5 to 6 x 800m at 1 minute below 5k pace with 2 minutes walk recovery. E.g. if you have a 19:00 minute 5km PB set the pace at 18:00 for 5k (3:36 per km or 10.3 mph) - 10 minute warm down jog
Sunday 19/7: 45 to 60 minute easy run
Monday 20/7: Rest
Tuesday 21/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 12 to 18 x 200m fast running with 60 seconds walk recovery between each. Run as fast as you feel comfortable, without ending up in a pile on the floor after 3 reps. Focus on good running technique and style, a bit like the Chariots of Fire beach scene maybe - 10 minute warm down jog
Wednesday 22/7: 30 minutes easy run
Thursday 23/7: 6 to 7 miles easy run
Friday 24/7: rest
Saturday 25/7: Lower leg mobility exercises
(join the WhatsApp Group to see our guidance video) - 10 minutes warm up jog - 3 x 80m strides - 2 to 3 x 1200m, 900m, 400m at your 5km PB pace off 2-3 minutes jog/walk recovery between reps and 4 minutes recovery between sets - 10 minutes warm down jog
Sunday 26/7: 50-65 minutes easy run
Monday 27/7: Rest
Tuesday 28/7:
Mobility exercises - 10 minutes warm up jog - 3 miles tempo run at your 10km PB pace - 7 minutes warm down jog
Wednesday 29/7: 5 to 7 miles easy run
Thursday 30/7: 5 to 7 miles easy run
Friday 31/7: Rest
Saturday 1/8: Mobility exercises - 10-minute warm up jog - Strides (4 x 80 m) -
Then 10 to 13 x 400m at 5k PB pace off 200m jog recovery - 10-minute jog warm down. Little bit of advice for this session, try breaking down the 400m into 100m segments. Get to 100m then push onto 200m then to 300m and then home on each rep.
Sunday 2/8: 8 to 11 miles easy run to feel.
Monday 3/8: Rest
Tuesday 4/8: Mobility exercises - then 10 minutes warm up jog - then
6 to 8 x 600m at your mile PB pace off 2 to 2:30 minute recovery - 10-minute warm down
Wednesday 5/8: 30 minute easy run
Thursday 6/8: Rest
Friday 7/8: 30 to 40 minute easy run
Saturday 8/8: Mobility exercises - 10 minute warm up jog - 5 x 80m strides with walk back recovery - 2 to 3 sets of 1km, 700m, 500m, 200m, with 2 to 3 minutes recovery between reps and 4 minutes recovery between sets. Start the 1km at 5k PB pace and increase the pace throughout the set - 15 minute warm down
Sunday 9/8: 8 to 12 mile easy run to feel
Monday 10/8: Rest
Tuesday 11/8: 25 to 40 minutes easy run to feel
Wednesday 12/8: Mobility exercises - 10 minutes warm up jog - 15-20 x 40 seconds FAST off of 50 seconds recovery walk.
The objective here is make sure you are fully warmed up and focused - you are back at the Chariots of Fire Beach running scene on each 40 second rep, think speed technique, arms driving and knees lifting - 10 minute recovery jog.
Thursday 13/8: 30 to 40 minutes easy run
Friday 14/8: Rest
Saturday 15/8: Mobility exercises - 10 minute jog - 5 x 80m strides - 3 to 4 sets of 400m, 300m, 200m fast with 3 minutes between each rep and 5 minutes between sets - 15 minute slow jog warm down. The aim of the session is to run at Mile PB pace. Try breaking this down into 100m segments. Work out what your mile PB pace equates to per 100m and focus on hitting the segments.
Sunday 16/8: 5 to 7 miles very easy run
Monday 17/8: Rest
Tuesday 18/8: 10 minute warm up - 6 minutes tempo run, 3 minutes recovery then 8 x 35 seconds fast off 3 minutes recovery - 10 minutes warm down. The idea here is that the tempo run will get your lactic acid increased, ensuring the 35 second reps (that you will do at a fast stride pace) are that little bit harder, simulating the racing feel. The tempo run do at your desired 5k target pace. It’s a tough session so focus and think 'technique'.
Wednesday 19/8: 20 to 40 minute jog and mobility or rest
Thursday 20/8: 20 to 40 minute jog and mobility or rest
Friday 21/8: Rest
Saturday 22/8 - Monday 31/8: SOAR X TOUR


All training is conducted at your own risk, SOAR Running and The Run Yard accept no responsibility for any accident or injury.

Road to the SOAR X TOUR with The Run Yard

We're back working with Olympian and Elite Middle Distance Coach Matt Yates to bring you a six-week virtual training and racing programme.

Each Wednesday we'll be publishing the training schedule for the week ahead on this page. Designed specifically to get you to the SOAR X TOUR primed to run fast and revaluate your long-term PB potential.

We'll be publishing two schedules from coach Matt - an 'Elite Schedule' for sub 19:30 5km runners and an 'Intermediate Schedule' for 19:30+ 5km runners.

In addition to the training schedules we'll also be bringing you guidance on S&C for runners, running mobility routines and coach Q & A's - stay tuned.

Week #6 Updates - 12th August

Coach Matt answers this week's questions as we shape up for race day:

What is Lactic Acid (LA)?

"CH3CH(OH)COOH - It’s the dreaded but misunderstood LA. You know when you get the burn and you can’t breathe? It’s not LA causing that it’s the hydrogen ions it produces, and the soreness after running is often micro tears that cause the stiffness. LA is actually an important fuel source for high intensity running. Training in the right method means we can delay the onset of lactic acid accumulation, and this means improving our body's capacity to use it for fuel. Obviously it’s all super scientific but feel free to read up more from the likes of one of my heroes - the famous exercise physiologist and running doctor Tim Noakes. He said on the subject of LA: ‘In fact, lactate may be one of the most important energy fuels in the body. Let us banish once and for all the bad publicity that lactic acid has attracted for so long and elevate it to its rightful place as one of the most important of the body’s fuels’. Feel free to read up more on the subject."

It’s been very hot here in London so any tips about running in the heat?

"In conjunction with the above question, it’s said a hydrated athlete can better delay the onset of Lactic Acid, so it doesn’t take a genius to work out that heat puts huge stress on the body and increases the need for hydration - then if you’re dehydrated big problems begin. So obviously key to this is hydration but make sure you use a decent product like SOS Hydrate in the mix. Other key areas are wearing a decent factor sun cream if out in the sun, just because you are running fast doesn’t mean you beat those UV rays. However, the SOAR Hot Weather T is by all accounts very useful on hot sunny days. Also, I found wearing sports sunglasses helped a lot as they keep your face relaxed and that in turn leads to relaxed shoulders. I can also advise wearing a hat like the SOAR Lightweight Cap. If you have a big session or race try staying out of the sun and in a cool place in the lead up - the heat is draining, keep hydrated before you train and keep topping up while you train, keep that core body temperature as constant as possible."

Should I wear racing shoes for the SOAR X TOUR?

"Up to you and do you want to invest in them? Obviously, the new racing shoes add and aid performance and are all now legal. Would I give the carbon plated trainers a go? Yes of course but it you want more information please just post the questions in the WhatsApp group and you can find out more there. One thing you must get right is socks, so make sure you get a decent pair of socks for your trainers, my favs are the SOAR Diamond Crew Socks, total winners and getting a strong reputation in the sock world."

I have enjoyed following the Elite schedule and would like to know more how to become a coach, where can I do this?

"Check out the England, Scotland or Wales Athletics web sites and I recommend you do The Leadership in Running Fitness (LiRF) course and progress onto the Coach in Running Fitness qualification. These courses are pretty decent and a must if you want to be a registered and insured UK running coach."

You can join our SOAR X TOUR WhatsApp group here to ask more coaching questions, share training tips and motivation, and access guidance on S&C, stretching and core.

This week's training added below:

Intermediate Schedule (19:30+ 5km Pb)

Thursday 16/7: 30 minutes easy run
Friday 17/7: Rest
Saturday 18/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 6 to 9 x 75 seconds at 1 minute below 5k pace with 75 seconds walk recovery. E.g. if you have a 29:00 minute 5km PB set the pace at 28:00 for 5k (5:36 per km or 6.4mph) - 10 minute warm down jog
Sunday 19/7: 45 minute easy run
Monday 20/7: Rest
Tuesday 21/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 7 to 12 x 200m fast running with 75 seconds walk recovery between each. Run as fast as you feel comfortable, without ending up in a pile on the floor after 3 reps. Focus on good running technique and style, a bit like the Chariots of Fire beach scene maybe - 10 minute warm down jog
Wednesday 22/7: 15 minutes easy jog
Thursday 23/7: 30 minutes easy run
Friday 24/7: rest
Saturday 25/7: Lower leg mobility exercises (join the WhatsApp Group to see our guidance video) - 10 minutes warm up jog - 3 x 80m strides - 3 to 5 x 4 minutes at your 5km PB pace off 3 minutes jog/walk recovery - 10 minutes warm down jog
Sunday 26/7: 45 minutes easy run
Monday 27/7: Rest
Tuesday 28/7: 3 to 5 miles easy run
Wednesday 29/7: Mobility exercises - 10 minutes warm up jog - 2 to 3 miles tempo run at your 10km PB pace - 10 minutes warm down jog
Thursday 30/7: Rest
Friday 31/7: 20 minute jog + mobility exercises or rest
Saturday 1/8: Mobility exercises - 10-minute warm up jog - Strides (4 x 80 m) - Then 6 to 9 x 400m at 5k PB pace off 400m jog recovery - 10-minute jog warm down. Little bit of advice for this session, try breaking down the 400m into 100m segments. Get to 100m then push onto 200m then to 300m and then home on each rep.
Sunday 2/8: 5 to 7 miles easy run to feel.
Monday 3/8: Rest
Tuesday 4/8: Mobility exercises - 10 minutes warm up jog - '10 minute tempo challenge': see how far you can cover in 10 minutes of hard running and share with the group - 10 minutes warm down jog. My advice for this session is set your watch to buzz every 2 minutes and then you have a signal to work each segment and focus on the ‘here and now’ segment. You can break the 10 minutes into any segments you wish. But let’s see the distances you covered reported in the SOAR X TOUR WhatsApp group - I really like to see the performances reported back to us and we can give feedback and encouragement.
Wednesday 5/8: Rest
Thursday 6/8: 30 minute easy run
Friday 7/8: 30-40 minute easy run
Saturday 8/8: Rest
Sunday 9/8: Mobility exercises - 10 minutes warm up jog - 6 to 8 x 500m off of 3 mins recovery between reps. The objective is trying to get faster each rep, starting at 5k PB pace on the first couple and trying to get down to Mile PB pace come the end - 10 minutes warm down jog.
Monday 10/8: Rest
Tuesday 11/8: 35 to 40 minutes easy run to feel
Wednesday 12/8: Mobility exercises - 10 minutes warm up jog - 8-14 x 40 seconds FAST off 75 seconds walk recovery. The objective here is make sure you are fully warmed up and focused - you are back at the Chariots of Fire Beach running scene on each 40 second rep, think speed technique, arms driving and knees lifting - 10 minute recovery jog.
Thursday 13/8: 20 to 30 minutes jog to feel
Friday 14/8: Rest
Saturday 15/8: Mobility exercises - 10 minute warm up jog - 4 x 80m strides - 2 to 4 sets of 3 x 300m at a fast comfortable pace with 90 seconds between reps and 3 to 5 minutes between sets - 8 minute jog warm down. The aim of this session is to step the pace up and bring some real quality to your running. We are looking at hitting the 300m times at the mile pace you are targeting. So, if you are looking at a 6 minute mile target that means running every 100m in roughly 22 seconds so 66 seconds per 300m. Your call on recoveries but keep to the minimum of 3 minutes and no more than the max of 5 minutes, but keep the quality of the reps up and don’t think it’s wrong to use the max recovery.
Sunday 16/8: 5 to 7 miles easy run to feel
Monday 17/8: Rest
Tuesday 18/8: 10 minute warm up - 6 minutes tempo run, 4 minutes recovery then 6 x 35 seconds fast off 2 minutes recovery - 10 minutes warm down. The idea here is that the tempo run will get your lactic acid increased, ensuring the 35 second reps (that you will do at a fast stride pace) are that little bit harder, simulating the racing feel. The tempo run do at your desired 5k target pace. It’s a tough session so focus and think 'technique'.
Wednesday 19/8: 20 to 30 minute jog and mobility or rest
Thursday 20/8: 20 to 30 minute jog and mobility or rest
Friday 21/8: Rest
Saturday 22/8 - Monday 31/8: SOAR X TOUR


Elite Schedule (Sub 19:30 5km Pb)

Thursday 16/7: 30 minutes easy run
Friday 17/7: 30 minutes easy run
Saturday 18/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 5 to 6 x 800m at 1 minute below 5k pace with 2 minutes walk recovery. E.g. if you have a 19:00 minute 5km PB set the pace at 18:00 for 5k (3:36 per km or 10.3 mph) - 10 minute warm down jog
Sunday 19/7: 45 to 60 minute easy run
Monday 20/7: Rest
Tuesday 21/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 12 to 18 x 200m fast running with 60 seconds walk recovery between each. Run as fast as you feel comfortable, without ending up in a pile on the floor after 3 reps. Focus on good running technique and style, a bit like the Chariots of Fire beach scene maybe - 10 minute warm down jog
Wednesday 22/7: 30 minutes easy run
Thursday 23/7: 6 to 7 miles easy run
Friday 24/7: rest
Saturday 25/7: Lower leg mobility exercises
(join the WhatsApp Group to see our guidance video) - 10 minutes warm up jog - 3 x 80m strides - 2 to 3 x 1200m, 900m, 400m at your 5km PB pace off 2-3 minutes jog/walk recovery between reps and 4 minutes recovery between sets - 10 minutes warm down jog
Sunday 26/7: 50-65 minutes easy run
Monday 27/7: Rest
Tuesday 28/7:
Mobility exercises - 10 minutes warm up jog - 3 miles tempo run at your 10km PB pace - 7 minutes warm down jog
Wednesday 29/7: 5 to 7 miles easy run
Thursday 30/7: 5 to 7 miles easy run
Friday 31/7: Rest
Saturday 1/8: Mobility exercises - 10-minute warm up jog - Strides (4 x 80 m) -
Then 10 to 13 x 400m at 5k PB pace off 200m jog recovery - 10-minute jog warm down. Little bit of advice for this session, try breaking down the 400m into 100m segments. Get to 100m then push onto 200m then to 300m and then home on each rep.
Sunday 2/8: 8 to 11 miles easy run to feel.
Monday 3/8: Rest
Tuesday 4/8: Mobility exercises - then 10 minutes warm up jog - then
6 to 8 x 600m at your mile PB pace off 2 to 2:30 minute recovery - 10-minute warm down
Wednesday 5/8: 30 minute easy run
Thursday 6/8: Rest
Friday 7/8: 30 to 40 minute easy run
Saturday 8/8: Mobility exercises - 10 minute warm up jog - 5 x 80m strides with walk back recovery - 2 to 3 sets of 1km, 700m, 500m, 200m, with 2 to 3 minutes recovery between reps and 4 minutes recovery between sets. Start the 1km at 5k PB pace and increase the pace throughout the set - 15 minute warm down
Sunday 9/8: 8 to 12 mile easy run to feel
Monday 10/8: Rest
Tuesday 11/8: 25 to 40 minutes easy run to feel
Wednesday 12/8: Mobility exercises - 10 minutes warm up jog - 15-20 x 40 seconds FAST off of 50 seconds recovery walk.
The objective here is make sure you are fully warmed up and focused - you are back at the Chariots of Fire Beach running scene on each 40 second rep, think speed technique, arms driving and knees lifting - 10 minute recovery jog.
Thursday 13/8: 30 to 40 minutes easy run
Friday 14/8: Rest
Saturday 15/8: Mobility exercises - 10 minute jog - 5 x 80m strides - 3 to 4 sets of 400m, 300m, 200m fast with 3 minutes between each rep and 5 minutes between sets - 15 minute slow jog warm down. The aim of the session is to run at Mile PB pace. Try breaking this down into 100m segments. Work out what your mile PB pace equates to per 100m and focus on hitting the segments.
Sunday 16/8: 5 to 7 miles very easy run
Monday 17/8: Rest
Tuesday 18/8: 10 minute warm up - 6 minutes tempo run, 3 minutes recovery then 8 x 35 seconds fast off 3 minutes recovery - 10 minutes warm down. The idea here is that the tempo run will get your lactic acid increased, ensuring the 35 second reps (that you will do at a fast stride pace) are that little bit harder, simulating the racing feel. The tempo run do at your desired 5k target pace. It’s a tough session so focus and think 'technique'.
Wednesday 19/8: 20 to 40 minute jog and mobility or rest
Thursday 20/8: 20 to 40 minute jog and mobility or rest
Friday 21/8: Rest
Saturday 22/8 - Monday 31/8: SOAR X TOUR


All training is conducted at your own risk, SOAR Running and The Run Yard accept no responsibility for any accident or injury.

We're back working with Olympian and Elite Middle Distance Coach Matt Yates to bring you a six-week virtual training and racing programme.

Each Wednesday we'll be publishing the training schedule for the week ahead on this page. Designed specifically to get you to the SOAR X TOUR primed to run fast and revaluate your long-term PB potential.

We'll be publishing two schedules from coach Matt - an 'Elite Schedule' for sub 19:30 5km runners and an 'Intermediate Schedule' for 19:30+ 5km runners.

In addition to the training schedules we'll also be bringing you guidance on S&C for runners, running mobility routines and coach Q & A's - stay tuned.

Week #6 Updates - 12th August

Coach Matt answers this week's questions as we shape up for race day:

What is Lactic Acid (LA)?

"CH3CH(OH)COOH - It’s the dreaded but misunderstood LA. You know when you get the burn and you can’t breathe? It’s not LA causing that it’s the hydrogen ions it produces, and the soreness after running is often micro tears that cause the stiffness. LA is actually an important fuel source for high intensity running. Training in the right method means we can delay the onset of lactic acid accumulation, and this means improving our body's capacity to use it for fuel. Obviously it’s all super scientific but feel free to read up more from the likes of one of my heroes - the famous exercise physiologist and running doctor Tim Noakes. He said on the subject of LA: ‘In fact, lactate may be one of the most important energy fuels in the body. Let us banish once and for all the bad publicity that lactic acid has attracted for so long and elevate it to its rightful place as one of the most important of the body’s fuels’. Feel free to read up more on the subject."

It’s been very hot here in London so any tips about running in the heat?

"In conjunction with the above question, it’s said a hydrated athlete can better delay the onset of Lactic Acid, so it doesn’t take a genius to work out that heat puts huge stress on the body and increases the need for hydration - then if you’re dehydrated big problems begin. So obviously key to this is hydration but make sure you use a decent product like SOS Hydrate in the mix. Other key areas are wearing a decent factor sun cream if out in the sun, just because you are running fast doesn’t mean you beat those UV rays. However, the SOAR Hot Weather T is by all accounts very useful on hot sunny days. Also, I found wearing sports sunglasses helped a lot as they keep your face relaxed and that in turn leads to relaxed shoulders. I can also advise wearing a hat like the SOAR Lightweight Cap. If you have a big session or race try staying out of the sun and in a cool place in the lead up - the heat is draining, keep hydrated before you train and keep topping up while you train, keep that core body temperature as constant as possible."

Should I wear racing shoes for the SOAR X TOUR?

"Up to you and do you want to invest in them? Obviously, the new racing shoes add and aid performance and are all now legal. Would I give the carbon plated trainers a go? Yes of course but it you want more information please just post the questions in the WhatsApp group and you can find out more there. One thing you must get right is socks, so make sure you get a decent pair of socks for your trainers, my favs are the SOAR Diamond Crew Socks, total winners and getting a strong reputation in the sock world."

I have enjoyed following the Elite schedule and would like to know more how to become a coach, where can I do this?

"Check out the England, Scotland or Wales Athletics web sites and I recommend you do The Leadership in Running Fitness (LiRF) course and progress onto the Coach in Running Fitness qualification. These courses are pretty decent and a must if you want to be a registered and insured UK running coach."

You can join our SOAR X TOUR WhatsApp group here to ask more coaching questions, share training tips and motivation, and access guidance on S&C, stretching and core.

This week's training added below:

Intermediate Schedule (19:30+ 5km Pb)

Thursday 16/7: 30 minutes easy run
Friday 17/7: Rest
Saturday 18/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 6 to 9 x 75 seconds at 1 minute below 5k pace with 75 seconds walk recovery. E.g. if you have a 29:00 minute 5km PB set the pace at 28:00 for 5k (5:36 per km or 6.4mph) - 10 minute warm down jog
Sunday 19/7: 45 minute easy run
Monday 20/7: Rest
Tuesday 21/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 7 to 12 x 200m fast running with 75 seconds walk recovery between each. Run as fast as you feel comfortable, without ending up in a pile on the floor after 3 reps. Focus on good running technique and style, a bit like the Chariots of Fire beach scene maybe - 10 minute warm down jog
Wednesday 22/7: 15 minutes easy jog
Thursday 23/7: 30 minutes easy run
Friday 24/7: rest
Saturday 25/7: Lower leg mobility exercises (join the WhatsApp Group to see our guidance video) - 10 minutes warm up jog - 3 x 80m strides - 3 to 5 x 4 minutes at your 5km PB pace off 3 minutes jog/walk recovery - 10 minutes warm down jog
Sunday 26/7: 45 minutes easy run
Monday 27/7: Rest
Tuesday 28/7: 3 to 5 miles easy run
Wednesday 29/7: Mobility exercises - 10 minutes warm up jog - 2 to 3 miles tempo run at your 10km PB pace - 10 minutes warm down jog
Thursday 30/7: Rest
Friday 31/7: 20 minute jog + mobility exercises or rest
Saturday 1/8: Mobility exercises - 10-minute warm up jog - Strides (4 x 80 m) - Then 6 to 9 x 400m at 5k PB pace off 400m jog recovery - 10-minute jog warm down. Little bit of advice for this session, try breaking down the 400m into 100m segments. Get to 100m then push onto 200m then to 300m and then home on each rep.
Sunday 2/8: 5 to 7 miles easy run to feel.
Monday 3/8: Rest
Tuesday 4/8: Mobility exercises - 10 minutes warm up jog - '10 minute tempo challenge': see how far you can cover in 10 minutes of hard running and share with the group - 10 minutes warm down jog. My advice for this session is set your watch to buzz every 2 minutes and then you have a signal to work each segment and focus on the ‘here and now’ segment. You can break the 10 minutes into any segments you wish. But let’s see the distances you covered reported in the SOAR X TOUR WhatsApp group - I really like to see the performances reported back to us and we can give feedback and encouragement.
Wednesday 5/8: Rest
Thursday 6/8: 30 minute easy run
Friday 7/8: 30-40 minute easy run
Saturday 8/8: Rest
Sunday 9/8: Mobility exercises - 10 minutes warm up jog - 6 to 8 x 500m off of 3 mins recovery between reps. The objective is trying to get faster each rep, starting at 5k PB pace on the first couple and trying to get down to Mile PB pace come the end - 10 minutes warm down jog.
Monday 10/8: Rest
Tuesday 11/8: 35 to 40 minutes easy run to feel
Wednesday 12/8: Mobility exercises - 10 minutes warm up jog - 8-14 x 40 seconds FAST off 75 seconds walk recovery. The objective here is make sure you are fully warmed up and focused - you are back at the Chariots of Fire Beach running scene on each 40 second rep, think speed technique, arms driving and knees lifting - 10 minute recovery jog.
Thursday 13/8: 20 to 30 minutes jog to feel
Friday 14/8: Rest
Saturday 15/8: Mobility exercises - 10 minute warm up jog - 4 x 80m strides - 2 to 4 sets of 3 x 300m at a fast comfortable pace with 90 seconds between reps and 3 to 5 minutes between sets - 8 minute jog warm down. The aim of this session is to step the pace up and bring some real quality to your running. We are looking at hitting the 300m times at the mile pace you are targeting. So, if you are looking at a 6 minute mile target that means running every 100m in roughly 22 seconds so 66 seconds per 300m. Your call on recoveries but keep to the minimum of 3 minutes and no more than the max of 5 minutes, but keep the quality of the reps up and don’t think it’s wrong to use the max recovery.
Sunday 16/8: 5 to 7 miles easy run to feel
Monday 17/8: Rest
Tuesday 18/8: 10 minute warm up - 6 minutes tempo run, 4 minutes recovery then 6 x 35 seconds fast off 2 minutes recovery - 10 minutes warm down. The idea here is that the tempo run will get your lactic acid increased, ensuring the 35 second reps (that you will do at a fast stride pace) are that little bit harder, simulating the racing feel. The tempo run do at your desired 5k target pace. It’s a tough session so focus and think 'technique'.
Wednesday 19/8: 20 to 30 minute jog and mobility or rest
Thursday 20/8: 20 to 30 minute jog and mobility or rest
Friday 21/8: Rest
Saturday 22/8 - Monday 31/8: SOAR X TOUR


Elite Schedule (Sub 19:30 5km Pb)

Thursday 16/7: 30 minutes easy run
Friday 17/7: 30 minutes easy run
Saturday 18/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 5 to 6 x 800m at 1 minute below 5k pace with 2 minutes walk recovery. E.g. if you have a 19:00 minute 5km PB set the pace at 18:00 for 5k (3:36 per km or 10.3 mph) - 10 minute warm down jog
Sunday 19/7: 45 to 60 minute easy run
Monday 20/7: Rest
Tuesday 21/7: 10 minute warm up jog - mobility exercises - 3 x 80 m strides - then 12 to 18 x 200m fast running with 60 seconds walk recovery between each. Run as fast as you feel comfortable, without ending up in a pile on the floor after 3 reps. Focus on good running technique and style, a bit like the Chariots of Fire beach scene maybe - 10 minute warm down jog
Wednesday 22/7: 30 minutes easy run
Thursday 23/7: 6 to 7 miles easy run
Friday 24/7: rest
Saturday 25/7: Lower leg mobility exercises
(join the WhatsApp Group to see our guidance video) - 10 minutes warm up jog - 3 x 80m strides - 2 to 3 x 1200m, 900m, 400m at your 5km PB pace off 2-3 minutes jog/walk recovery between reps and 4 minutes recovery between sets - 10 minutes warm down jog
Sunday 26/7: 50-65 minutes easy run
Monday 27/7: Rest
Tuesday 28/7:
Mobility exercises - 10 minutes warm up jog - 3 miles tempo run at your 10km PB pace - 7 minutes warm down jog
Wednesday 29/7: 5 to 7 miles easy run
Thursday 30/7: 5 to 7 miles easy run
Friday 31/7: Rest
Saturday 1/8: Mobility exercises - 10-minute warm up jog - Strides (4 x 80 m) -
Then 10 to 13 x 400m at 5k PB pace off 200m jog recovery - 10-minute jog warm down. Little bit of advice for this session, try breaking down the 400m into 100m segments. Get to 100m then push onto 200m then to 300m and then home on each rep.
Sunday 2/8: 8 to 11 miles easy run to feel.
Monday 3/8: Rest
Tuesday 4/8: Mobility exercises - then 10 minutes warm up jog - then
6 to 8 x 600m at your mile PB pace off 2 to 2:30 minute recovery - 10-minute warm down
Wednesday 5/8: 30 minute easy run
Thursday 6/8: Rest
Friday 7/8: 30 to 40 minute easy run
Saturday 8/8: Mobility exercises - 10 minute warm up jog - 5 x 80m strides with walk back recovery - 2 to 3 sets of 1km, 700m, 500m, 200m, with 2 to 3 minutes recovery between reps and 4 minutes recovery between sets. Start the 1km at 5k PB pace and increase the pace throughout the set - 15 minute warm down
Sunday 9/8: 8 to 12 mile easy run to feel
Monday 10/8: Rest
Tuesday 11/8: 25 to 40 minutes easy run to feel
Wednesday 12/8: Mobility exercises - 10 minutes warm up jog - 15-20 x 40 seconds FAST off of 50 seconds recovery walk.
The objective here is make sure you are fully warmed up and focused - you are back at the Chariots of Fire Beach running scene on each 40 second rep, think speed technique, arms driving and knees lifting - 10 minute recovery jog.
Thursday 13/8: 30 to 40 minutes easy run
Friday 14/8: Rest
Saturday 15/8: Mobility exercises - 10 minute jog - 5 x 80m strides - 3 to 4 sets of 400m, 300m, 200m fast with 3 minutes between each rep and 5 minutes between sets - 15 minute slow jog warm down. The aim of the session is to run at Mile PB pace. Try breaking this down into 100m segments. Work out what your mile PB pace equates to per 100m and focus on hitting the segments.
Sunday 16/8: 5 to 7 miles very easy run
Monday 17/8: Rest
Tuesday 18/8: 10 minute warm up - 6 minutes tempo run, 3 minutes recovery then 8 x 35 seconds fast off 3 minutes recovery - 10 minutes warm down. The idea here is that the tempo run will get your lactic acid increased, ensuring the 35 second reps (that you will do at a fast stride pace) are that little bit harder, simulating the racing feel. The tempo run do at your desired 5k target pace. It’s a tough session so focus and think 'technique'.
Wednesday 19/8: 20 to 40 minute jog and mobility or rest
Thursday 20/8: 20 to 40 minute jog and mobility or rest
Friday 21/8: Rest
Saturday 22/8 - Monday 31/8: SOAR X TOUR


All training is conducted at your own risk, SOAR Running and The Run Yard accept no responsibility for any accident or injury.