With another UK Lockdown comes another series of training challenges from Coach Matt Yates and The Run Yard.
Races are on hold, but working hard, getting fit and improving yourself as a runner is not. Each Thursday throughout the third UK Lockdown Coach Matt will be setting you, the SOAR X TRY Training Community, a new challenge designed to develop different elements of running fitness, race craft and your own training expertise.
When races return it'll be PB's all round!
The training challenges will be tailored to accommodate all abilities, from those new to structured training to seasoned racers. Whilst we encourage you to join the SOAR X TRY Training WhatsApp Group HERE to share your experiences, tips, questions and training tales with the community.
Each week Coach Matt will be awarding a SOAR Prize to the one person who has approached and completed the session in the way which impresses him the most. To be in with a chance of winning share your session on Instagram tagging @the_run_yard and @soar_running or share your performance with the community in the WhatsApp Group.
Session 7.0 - Broken 800m Sets
Over to coach Matt -
"This week we're paying tribute to the British Athletes Elliot Giles (a previous SOAR Model) and Jamie Webb, both of whom broke Seb Coe’s UK 800m Indoor Record on Wednesday night in Poland. Inspirational running.
We are going for broken 800m repetitions which have a mix of speed, endurance and lots of fun.
The idea of the session is that you get that little anaerobic “switch and wobble” in the challenge and you enjoy the sense of stepping up the speed during the sets.
What is a set? A set is number of repetitions (in this case 4 repetitions/reps) of a specific distance or time duration in a row, with recoveries between the reps.
The Broken 800m Set
- 200m at a fast-comfortable pace, when completed take the set recovery as below according to your group
- 400m at a slightly slower and more controlled pace than the first rep, when you have completed this you take the set recovery
- 100m stepping up the pace, on completion take the set recovery
- 100m as fast as you can
A total of 800m is run in each set (200 + 400 + 100 + 100).
Find a nice fast safe surface, preferably in a car free area to run on. I recommend jogging or walking back to the point where you started at the end of each set, repeating the route for the next and so on.
Do the SOAR mobility warm up before the challenge - join the WhatsApp group and we'll share the video.
1 to 2 sets of Broken 800m
200m (90 seconds rest) 400m (2:30 minutes rest) 100m (60 seconds rest) 100m
Take 7 minutes recovery between the sets
3 to 4 sets of Broken 800m
200m (45 seconds rest) 400m (90 seconds rest) 100m (30 seconds rest) 100m
Take 5 minutes recovery between sets
3 to 5 sets of Broken 800m
200m (30 seconds rest) 400m (90 seconds rest) 100m (30 seconds rest) 100m
Take 4 minutes recovery between sets
Remember the focus here is on technique and concentration. Make that final 100m fast!
For the session, I recommend the SOAR Dual Run Shorts, they're ideal for keeping your hamstrings and quads supported as you up your pace.