Thursday Session 15/5 – Doubling Down

13 May 2025 - By David Jobling

“Doubling Down” is our Thursday session, 7.30pm meet when we’ll be joined by and can welcome back some old friends.

Location is our usual spot in the smaller of the two Witham parks (see below – ///hothouse.enormous.utter).

Please do a warm up run before so you’re ready to start at 7.30pm.

The session main part  includes 21 minutes of repetition efforts and getting the body used to running at varying speeds and with recoveries it’s all over and everyone finishes at the same time in (just!) 30 minutes.

Details below, it’s Garmin friendly (screenshot below) for those looking to load up + Max and I will assist with timing where possible:

Effort Time   Recovery Time

4 minutes      1.30
4 minutes      1.30
3 minutes      1.15
3 minutes      1.15
2 minutes      1.00
2 minutes      1.00
1 minute        0.30
1 minute        0.30
30 seconds    0.30
30 seconds    Workout finished

Recoveries:   Fairly static/walk/hydrate

Pacing:          Quicker than Tuesday “chatter pace”, trying to go a little quicker and add a little more speed as the repetitions become shorter and shorter – so working through 5 gears from 10k pace to finally strides pace for the last two thirty second efforts.

Max and I look forward to meeting up with everyone Thursday.