Run Splits Training

Hey Viper Runners!

We hope you all had a fantabulous (<<<<real word!) Christmas and are looking forward to the Viper 369 in just 3 months’ time!

Because we are getting close to race day I wanted to put together this training advice to add to your weekly training routine to help you beat the Viper in March!

As you know, the Viper 369 is a 5km (ish) route that is quite hilly and runs over varied terrain so training on hills as part of their training is definately needed as well as including speed training because there are minimum laps to complete per stage of the 6.0 and 9.0 or as many laps as possible on the 3.0!

We advise Viper runners to include split training into their training routines! I am not talking about interval splits where you sprint or tempo then recover! I am talking about run splits! Let me explain.

Yes, the distance of the Viper 369 route is only 5km, but of course you know you will be running much further than that in total! So speed AND endurance will play a big part in beating the Viper! However, you must also get your body used to running hard then completely stopping for 20, 30 or even 40 minutes before going hard at it again for the next 5km!

Below is a method of training to help get your body prepared for this "start stop" style of running event.

Try going out for a 3km run for example at a good speed then completely stop for a set amount of time! This could be 20 minutes. Once rested for your 20 minutes, go back out again at the same speed and complete another 3km run. Repeat for as many sets as you like!

Another way I have found helpful in my own training in the past is distance drop sets at tempo!

To do this, pick a maximum distance for set one such as 7km then go out and run it at tempo pace. (Tempo pace is also known as the lactate threshold pace!)

On completion, rest for X amount of time. I generally rested for 20-30 minutes.

On set 2, drop the distance to 5km and go again at tempo pace and then rest again.

On set 3, drop again to 3km and go again!

Final set is 1km and go all out on it!

Your rest time could stay the same OR you could reduce it as you reduce the distance! Your choice!

You could also start set 1 (your furthest distance) at a slower pace and gradually speed up each set until your final set is all out!

In between sets, ensure you do not flake out on the sofa! Keep yourself moving about, hydrate and fuel if needed. I always roll between sets (I looove my roller) get your compression wear on or do whatever system you need to do!

So, there you have it! Give it a go… It’s fun! I love distance split training and drop set training! Makes it a bit more interesting than the usual slog!

From all at Team Viper, Have a fantabulous New Year and we look forward to seeing you all in March!

Stuart

Team VIPER