Racing as we know it may be on hold, but our competitive spirit isn't going anywhere.
We've teamed up with The Run Yard and Head Coach Matt Yates to bring you a series of weekly challenges with a twist, and certainly not from the conventional training or racing textbook.
Each week Matt will be setting a new, unique challenge that encourages you to recalibrate how you think about training and competing. Designed to help you redefine the limits of your running potential.
We'll be publishing each week's challenge here every Tuesday, and you have until midnight on the following Monday to complete it, and be in with a chance of winning the week's prize giveaway.
Unlike racing, the winner won't be the person who completes the challenge quickest, rather it'll be the runner who meets the challenge's brief most accurately, as decided by Matt.
To take part, simply follow the challenge guidelines and run the session as advised, then share or post your Strava activity to your Instagram feed or stories, tagging @soar_running
We'll collect the entries and Matt will pick the weekly winner.
Week #3 Winner: Congratulations to Andy Nichols for his consistent pacing throughout the session. Check out his attempt here
SOAR X The Run Yard Weekly Challenge #4
This week's prize: Hot Weather T-Shirt (dropping in new colours early next week)
Challenge to be completed by midnight on Monday 1st June
"The weather is hotting-up, so we’re giving you the chance to win a Hot Weather T-Shirt with a session that requires an upping of the ante in each set.
Firstly, warm up with at least 8-10 minutes jogging, and ideally some mobility drills and stretching.
Then, find a good flat surface and chase 5km speed and quicker –
(Examples are based on a 22:00 5km PB)
- Run for 1/5 of the duration of your 5km PB, i.e. the time it would take to run 1km at PB pace. E.g. 4:24 for a 22:00 5km PB. Aim to cover as close to 1km in this rep as possible.
- Take 50 seconds recovery
- Pick up the pace and run hard for the length of time it would take to run 200 metres at 5km pace. I.e. 1/25 of your 5km PB length. E.g. 53 seconds for a 22:00 5km PB. You are aiming to run faster than 5km pace so should cover more than 200m.
- Take 50 seconds recovery
- Pick up the pace again and run hard for the length of time it would take to run 50 metres at 5km PB Pace I.e. 1/100 of your 5km PB length. E.g. 13 seconds for a 22:00 5km PB. You are aiming to run faster than 5km pace so should cover more than 50m.
Repeat the set 2- 4 times, taking 3 to 5 minutes recovery between each set.
So, no less than 3 minutes and no more than 5 minutes. But choose to take the recovery that you feel will deliver the best session for you as an athlete.
You must stick to the 50 seconds recovery between reps in the sets.
Get those targets written on the back of your hands and enjoy the session.
Stay hydrated, stay safe and follow the latest exercise guidelines."
Remember, to take part, simply follow the challenge guidelines and run the session as advised, then share or post your Strava activity to your Instagram feed or stories, tagging @soar_running