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Intervals: Solo Paarlauf Session

Category: Training-sessions  |  Date: May 5, 2020  |  Author: Glen Johnson

5th May - Solo Paarlauf

With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.

Tonight would have been First Tuesday, so Glen has cooked up something HARD, courtesy of Ian Legg, the head coach at Wetherby Runners. It's a Solo Paarlauf, which make no sense whatsoever (Paarlauf literally means Pair Run i.e. 2 people), so just think of it as a hard interval session. 

Click the video link to hear Glen describe the session in his own words, or follow the bullet points below:

  • First, find a suitable location - either a full size football pitch (if available) or a nice straight flat section of road about 200m in length. 
  • Start with a good warm up comprising of:
    • Gentle jog
    • Walking high knees
    • Lunges
    • Walking on heels
    • "A" skips
    • Butt kicks
    • Jogging faster
  • Your interval session will be made up of repetitions of:
    • Run HARD for 1/2 lap of the football pitch, then jog across the width to the start and repeat OR
    • Run HARD along the flat for 150, then jog 50m, turn around to repeat 
  • This is SPEED work, so make sure you run HARD - 80-90% of max speed
  • A/B Groups aim for 3 x 9 min sets with 3 min recovery between sets 
  • C Group aim for 3 x 7 min sets with 3.5 min recovery between sets  
  • D Group aim for 3 x 6 min sets with 4 min recovery between sets 
  • But also, aim for a consistent effort across the sets - if uncertain build your speed up so you complete the set
  • Finish with a steady cool down and of course, don't forget to stretch when you are finished !

Warm Up. Work Hard. Warm Down. Stay Safe.


 

Intervals: Solo Paarlauf Session