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 2.0 - The Street Run Challenge
Over to coach Matt -
"This week we're going to be training on our own doorstep, almost literally. The very streets around where you live will be your training course.
Part of what makes our sport so special is that pretty much everyone can participate right from their front door. So, let's celebrate this and maximise your fitness in your neighbourhood.
Each street you run along will either be an 'effort' or a 'recovery' section, so select your route wisely. The only rules are that your 'effort' streets cannot be longer than 5 minutes, and your 'recovery' streets cannot be longer than 4 minutes.
Here's the plan:
Do the SOAR mobility warm up before the challenge - join the WhatsApp group and we'll share the video - followed by a 7-12 minute jog.
Then, begin your Street Run Challenge.
The first street you run along will be an 'effort', then the next street you turn on to will be a 'recovery' jog.
Continue this routine of 'street effort'/'street recovery jog' for as long as instructed below. Where possible try and vary the street lengths as much as possible, all whilst ensuring you don't go over 5 minutes of effort, or 4 minutes of recovery.
What pace should I do the efforts at?
All efforts should be between your 5k and 10k personal best pace, regardless of their duration, try to find this based on 'feel' rather than being a slave to your watch.
How many sets should I do?
This challenge is about overall duration, so:
Beginner Runners go out and run for a minimum of 15 minutes and a maximum of 23 minutes of streets.
Intermediate Runners go out and run for a minimum of 20 minutes and a maximum of 30 minutes of streets.
Seasoned racers go out and run for a minimum of 25 minutes and a maximum of 44 minutes of streets.
Remember, efforts are max 5 minutes, recovery is max 4 minutes, everything else is up to you, as dictated by your neighbourhood.
After the challenge warm down by jogging for 4 to 7 minutes at a nice, easy pace.
Now go conquer the streets."