Speed Development Session – Broken 5k – 7:30pm

31 August 2025 - By Karen Flowers

This week’s session is one we have done virtually, on the track as well as Witham Park- but due to ever decreasing light in the evening now, this week we are taking it to the Redrow Estate (opposite Aldi)!

I have starting mentioning please ensure that you wear Hi-Viz – especially now that we are on the roads. This year we will have a 2 strikes policy in place and any repeat offenders will unfortunately not be able to run.

Please meet at the w3w location liver.forget.helps (corner of Porter Way and Raven Drive) for 7.30pm, having done at least a 10 minute warm up (1-2 miles is ideal), where we will do some dynamic warm ups before starting the session.

The main session is to run the below series of efforts which in total will add up to 5k distance.

It’s a session for everyone, and if you would prefer you can drop one of the 1k reps or stop the session once you have been running for 30-35 minutes. Any queries speak to us before hand 😊

So you can programme your watches (we will do our best to time people’s recoveries but if you can programme please do!), the Broken 5k, efforts & recoveries as follows:

Effort Distances		Suggested recovery for: Sub 20min 5k runners		Suggested recovery for: 20-25 5k runners		Suggested recovery for: 25min+ 5k runners
1,000m		1.30		1.45		2.00
1,000m		1.30		1.45		2.00
800m		1.15		1.30		1.45
800m		1.15		1.30		1.45
400m		1.00		1.00		1.15
400m		1.00		1.00		1.15
200m		0.45		0.45		1.00
200m		0.45		0.45		1.00
100m		0.45		0.45		1.00
100m		Work out finished		Work out finished		Work out finished

Pacing guidelines:

1,000s @ just over your 5k pace (so 5 mile or 10k pace)

800s @ 5k pace

400s @ just under your 5k pace

200s @ just under your 5k pace

100s @ strides pace

For me (at my pace with my length recoveries) this would look like this:

Recoveries are static/moving around/walking.

Once we have finished the session main part, we will run a cool down of at least 1 lap (people that finish earlier may want to do more!) and then some stretches.

As always any questions in advance of Thursday please let us know.

Jodee and I look forward to seeing you there.

Karen