7.30pm - Witham Leisure Centre
Our scheduled session this Thursday is 400m repetitions at Eastways.
Meet please Witham Leisure Centre 1930 to get away by 1945.
The session plan, after our warm up run and drills, is to run 400m efforts with recoveries in one direction for 15 minutes then, after a longer half time break, 15minutes the other way.
With weekend events in mind, the suggestion is to take 1 minute recovery between each 400 with a 3 minutes half time break after the first 15 minutes and before the second block.
So depending on where peeps are starting or finishing their 400s, the session including half time break should last around 33-35 minutes.
We’ll also have a few technical points to focus on.
A sports watch or timer may help you and perhaps others around you with the session and we’ll help where we can!
If programming the session into your sports watch device, you may wish to select 5 or 6 repetitions for each half.
Pacing, ideally, should be under equivalent 5k race pace time for 400m – although you may want to take your foot off the gas a bit if you’re planning to run Saturday in the Harwich 5k relays or Sunday in the Colchester 1/2M.
Recoveries will be standing & moving around hopefully with a bit of brief chat as you recover each time.
While you’re doing the session we’ll have somewhere for those clothing layers, drinks whatever etc.
Kerry and DJ look forward to meeting up with everyone Thursday.
9.00am - Morrisons
Good luck to our teams
9.00am - Morrison's
Routes and distances decided on day within each group.
We are a friendly bunch with more than 200 members and our club meets at Witham Football Club on Spa Road, Witham.
We provide a good mix of training programmes, a great social environment, but most of all we give respect, support, encouragement and equality to our fellow athletes regardless of how quickly or slowly they choose to run.
Our website is full of information, but the best way to find out about our club is to come and give us a no commitment try.