26/03/26 Speed Development Session – 1,2,3s

24 March 2026 - By Karen Flowers

Graham and I will be coaching this week at Flemming Way.

Please meet at 7:30pm at the junction of Flemming Way and Babbs Court (w3w//whistle.tweed.outbid), having done a warm up of 1-2 miles.

You can park at Rivenhall Oaks but they tend to close their car park at 9pm. Alternatively you can park at Eastways and run over the bridge and onto the path we will be using for the session.

This session is the epitome of Fartlek training. The session is made up of 4 blocks, all following the same pattern. The block consists of an initial 60s hard effort followed by a 30s recovery, then a 120s hard effort followed by a 60s recovery, and finally a 180s effort followed by 90s recovery. This is repeated 4 times.

60s (30s) – 120s (60s) – 180s (90s)

Aim to run each effort at the same pace, the temptation will be to start very fast, but maintaining the same pace for 3 minutes as the initial 1 minute will be hard work so please bear this in mind and dont set off at a pace that isnt maintainable.

The session is now available on Final Surge.

We hope you ‘enjoy’ the session and look forward to seeing you there.

Karen and Graham