WRC Speed Development – 29/10/2020 – Chris McClung (Rogue Running) – The Julia
26 October 2020 - By Scott Darney
This week sees the final of the guest sessions provided by runner and coach Chris McClung of Rogue Running.
For the very few of you that have not heard me talk about Rogue Running, Chris is one of the founders of Rogue Running and is the host of the weekly Rogue Running Podcast. Members will also be familiar with the name from the virtual racing that WRC have participated in: the Summer Front Door 5k series and currently the One For All virtual team event.
Rogue is a community with coaching at it’s heart. This vision of Rogue was to take the advanced training methods of the best professional athletes and apply the same principles to the everyday runner. Today, they train over 3,000 athletes in Dallas, New York and virtually accross the globe.
I have personally benefited from Chris’s coaching by participating in the first Rogue Podcast Training Group (which later adopted the nickname of the Rogue Renegades World Wide due to it’s global reach). I trained with Rogue for 2 marathons (including my first sub 3) and was on board for my 3rd marathon before the curse of Covid struck this year. I thoroughly enjoyed my time with Rogue and would highly recommend this for anyone who is running a marathon and does not have access to a coach or plan locally.
It is fair to say that Chris (and co-founder Steve Sisson) are responsible for me becoming a coach today. One of my biggest takes from Chris as a coach is the importance of easy running which I talk about in both my 5k training guide and my marathon training guide.
A runner of 18 years with current a marathon PB of 2:45, Chris has been coaching for almost 15 years. Chris is also co-host of another podcast called the Clean Sport Collective, which is not just a podcast but a movement fighting for honesty, integrity and transparency in Sport.
You can find out more about Chris, Rogue and the Clean Sport Collective below:
The Rogue Running and Clean Sport Collective Podcasts can be found on the main podcast streaming platforms, ie Apple Podcasts and Spotify.
And onto the workout…
Chris chose one of his favourite sessions which is a fitting ending to a series that has seen us run some of our shortest efforts and then last week some of our longest efforts! So this week we will do a bit of both with The Julia!
This was a staple workout of US runner Julia Stamps Mallon although she is understood to have adapted this form a Brad Hudson workout.
This session is slightly longer than normal with 32 minutes of running split into 2 sections, separate by a 3 minute rest.
- 16 minutes of 60/60 Fartlek
- 3 minutes rest
- 16 minute Lactate Threshold Pace
The 60s Fartlek should be 60s at 5k pace followed by 60s recovery of either slow jog or walk if you have to.
The 16 minute LT effort can be extended to 20 minutes for a slightly longer version of the session but please let us know prior to the start if you are going to run the extra 4 minutes.
The session will be at Eastways Industrial Estate again at 7:30pm and sign up details will follow shortly.
As usual, please can all members ensure that they:
- (If you can) program the session into your running watch prior to the session.
- Performing warm up jog prior to session.
- Meet coaches at the session location.
- Wear reflective, Hi-vis clothing or some for of head/body torch.
- Do not attend if showing any COVID-19 symptoms.
- Do not attend unless pre-registered and relevant Covid 19 disclaimer has been agreed.
- Perform the workout in groups of no more than 6 and adhere to current Covid guidelines by staying 1-2 metres apart during the course of the session.
- Ensure appropriate distance given when overtaking.
- Perform a suitable 1-2 mile cool down jog and appropriate post session stretching.
Thank you for everyone who has participated in these sessions and for all the athletes who have contributed.
We hope you have enjoyed these sessions as we look to bring you a new schedule for the next 3 months.