Free weekly run club
Solemates Run Club meets at the UQ Track every Sunday at 5pm. This is a free run club, open to all ages and abilities!
Choose your own adventure. Each week you can choose between a hard interval run, steady consistent laps, or walking around the track. See below for more details.
Coming along for the first time? Please fill out our run club intro form!
For more information, follow the Instagram page for updates and information!
Intervals
Intervals run on a twelve-week block broken into three sets of four weeks. As the block progresses, the interval efforts will get harder as you continue to improve.
Intervals will suit any runner looking to improve from any distance from 5k upwards, for us it is time spent working at 90-95% of our V02Max. By improving your V02max, you enhance your bodies capacity for consuming oxygen and delivering it to the muscles being used during running.
An example interval set we might do is 800m repeats, with 3 minutes standing recovery between each set to allow your heart-rate to come down. This will be capped at 35 minutes.
If you are new to running, it would be wise to start with a period of easy runs (see below) so you build your base running fitness and ensure that you get the most out of interval training.
Easy Run
An easy run might mean something different to you depending on your current running ability. Your goal here is to keep your heart rate in the aerobic sweet spot, between 70-85% of your maximum heart rate.
You may not know exactly what that should look like, so a good way to anecdotally measure it is by doing the talk test. With this test, if you can carry on a conversation with minimal difficulty, then you are probably running at the right pace. If you can only mutter one or two words, you are running too fast.
Easy runs should be something that all levels of runners complete every week, but the pace will vary wildly between abilities. There is nothing wrong with walking if your heart rate is getting too high; it will ensure that you stay in that aerobic zone and that will undoubtedly help you improve as a runner in the long run.
For more details on the benefits of easy running, see the highlighted FAQ story on our instagram page.
