Thursday Session 11/9

9 September 2025 - By David Jobling

We have a 30 minute workout for you on Thursday this week – its 2 minute repetitions x10 with 1 minute walk/jog recoveries so everyone starts and finishes at the same time.

We’ll be using a “Redrow” loop so meet 7.30 please, warm up jog completed and ready at junction Porter Way/Raven Drive ///liver.forget.helps where after briefing and warm up drills we’ll get things going.

The objective of the session is to continue getting our bodies used to running at speed and recovering – the structure really is quite simple its run a 2 minute repetition effort then walk/jog recovery for 1 minute and repeat – for 30 minutes, pacing your choice somewhere around +/- 5k to 10k pace ish for the efforts but at a level where you’d reasonably aim to complete all repetitions around the same level pace.

Garmin session structure is as below and those of you signed up for the Final Surge link will receive this automatically on your Garmin.

Kerry and I look forward to meeting up with everyone on Thursday.