Racing and group training is on-hold again here in the UK. With lockdown 2.0 looming large we're back teaming up with The Run Yard for a series of weekly challenges, designed to keep your competitive fire burning, and certainly not from the conventional training manual.
Weekly sessions will be shared here every Wednesday during lockdown, as well as on our SOAR X TRY Training WhatsApp group - which we encourage you to join to share your runs, ask questions and draw on the collective spirit of the SOAR Community. Join the group here.
Each week there will be one challenge winner - securing a SOAR prize - the winner won't be the fastest though, they'll be chosen by Head Coach and Olympic 1500m runner Matt Yates as the athlete who meets the challenge brief most exactly. To be in with a chance of winning you must share your effort on Instagram and tag @soar_running and @the_run_yard
Lockdown 2.0 Session #5: The Three Tier Encore
As the Lockdown 2.0 Sessions have been so popular, coach Matt is back for an encore, with a nod to the new regulations via a three tier training session.
Tier 1: Warm up
Tier 2: Tempo running
Tier 3: Speed work
Then a warm down, rather than a lockdown.
So, for the fifth and final time in 2020:
Tier 1: Begin with pre-run stretching and mobility exercises (we'll share these in the WhatsApp Group). Then jog for 7-9 minutes to fully warm up.
Tier 2: Find a flat, fast, traffic-free route and run either of the following tempo runs:
a) 3km or b) 4km
Your target pace for the tempo run is your parkrun or 5km personal best, minus 1 minute. So, if your best is 22 minutes, you are aiming to run at 21 minute 5km pace for either 3km or 4km. E.g. 22-1 = 21 minutes. 21minutes/5 = 4minutes12seconds per km. This would mean running 12 minutes 36 seconds for 3km, or 16 minutes 48 seconds for 4km.
Get your target pace written on your hand and plugged into your watches. It's a big challenge. Hit it hard and chase the split times.
Tier 3: Take 7 minutes full recovery before starting Tier 3. Then choose one of either:
a) 6 x 30 seconds fast off of 60 seconds jog or b) 12 x 20 seconds fast off of 75 seconds jog recovery
It's your call which one you attempt, but just pick one and focus on good technique and arm carriage.
Warm down with a nice easy 4-8 minute jog.
Recover, hydrate and refuel.
Enjoy the session, we look forward to seeing your data and hearing how you found it.
Don't forget to tag @soar_running and @the_run_yard
Share your session in the SOAR X TRY WhatsApp Group.