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:
Walking high knees
Walking on heels
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 !