With races returning and parkrun due back in the summer it's time to get hunting PB's once again.
To help us in our pursuit we've enlisted the help of former Olympian and current coach to world class athletes Matt Yates. Starting on the 24th April Coach Matt will be delivering two structured sessions per week for six weeks. Aiming to bring the SOAR Training Community into 5km PB shape by the start of June. Target PB day will be Saturday 5th June.
Each Thursday we'll post the two sessions for the week ahead below. One of which is to be completed at the weekend, one to be completed mid-week. Between the sessions run as much or as little as you're comfortable with, without compromising the quality of the two sessions themselves.
You can join the SOAR Training WhatsApp Group here to share your training tales and new ideas, as well as to ask questions of Coach Matt and the SOAR Training Community.
Plus, we'll use the group to share even greater insight into the thinking behind the sessions and the week-on-week progression.
Training Week Commencing Tuesday 15th June
Tuesday's session is to be done at your local athletics track, whilst the weekend is to be completed on a good flat surface ideally in a park or a sports field.
Tuesday track session: At your desired 5K PB pace do 1500m followed by 800m, 1200m, 600m, 500m and finally 200m. Take as much rest as you deem necessary between repetitions to ensure you can keep up the quality / pace of the reps.
Saturday session: Start with a 10 minute warm up jog and then run at a hard pace for 15 minutes, finish with a 5 minute cool down jog.
Tuesday track session: At your desired 5K PB bace do 5-6 sets of 800m (2:30 recovery in between) followed by 400m (with 4 mins recovery between sets). Try to pick up the pace for the 400s.
Saturday session: An out and back run with the chalk marker. 8 minutes hard tempo running out. Once completed mark where you finished which is the start point for your return rep. 8 mins back and try to go further than your start point.
Tuesday track session: At your desired 5K PB bace do 6 sets of 600m (90 secs recovery in between) then 400m (90 secs recovery) followed by 200m with 4 mins recovery in between sets. Try to pick up the pace for the shorter reps.
Saturday session: Out and back with the chalk marker. 10 minutes of hard tempo running out. Once you've finished mark where you end point. On your return leg run for 9 minutes and try to beat your start mark by as much you can.
Parkrun return week Tuesday session:
Easy pre PB session: At a fast stride pace do 6-10 x 25 secs with a 90 secs recovery walk/ slow jog in between reps.
Easy pre PB session: 6-10 x 30 secs strides with a 90 secs recovery walk / jog between reps.
Easy pre PB session: 4 x 60 secs strides (90 secs recovery in between). 2 mins recovery. Then its 10 x 20 secs with a 90 secs recovery walk / jog between.
On warming up and warming down:
Before and after each of the training sessions it's crucial that you warm up and warm down properly. For the beginner training schedule this means 5 to 7 minutes jogging warm up and 4 to 6 minutes jogging warm down. For the intermediate and elite schedules this means 8 to 12 minutes jogging warm up and another 8 to 12 minutes jogging warm down. All warm ups should be accompanied by the SOAR Stretching Routine, we'll share the video in the WhatsApp Group.
A word on the training levels:
The Beginner training sessions are designed for those who have recently come to running. They may have some background fitness from other pursuits. It's a stepping stone to more substantial training.
The Intermediate training sessions are designed for those who have run for some time, are familiar with racing, may have done structured training in the past and typically commit to 4-6 days of running per week.
The Elite training sessions are designed for those who are running 6+ times per week and have an ambition to push to the max of their ability. They're highly motivated and committed to hard training.
The training levels don't have performance, time or age barriers. Rather they're about what you're looking for from the sport and where you're at in your training journey.
Any questions? Ask them in the SOAR Training WhatsApp group.
6 x 2 = 5km PB.