Speed Development 07/05/2026 – Progressive Paces

4 May 2026 - By Jodee Mayer

This Thursday’s session will be held at Witham Park starting next to Cricketers Gardens. We will meet near What3words: ///looms.picnic.define

BUG SPRAY RECOMMENDED – especially if you are wearing your shiny new bright yellow MD10 t shirt…

Please do a warm up jog (1-2 miles, at least 10 mins please) before arriving to start at 7.30 pm when we will do a session briefing and then some warm up drills.

The session is aimed at getting you used to running at varying and increasing speeds. As always, it is your session and your paces should be adapted as necessary (do speak to us before if you want to have a chat about this)

We will do 3 sets of 3 x 3 minutes, where you will increase pace every 3 minutes. Between each set there will be a 2 minute static recovery.

For example, your pace options could be:

  1. Easy/ Goal Marathon Pace/ Tempo Pace
  2. Easy/ Tempo/5k Pace
  3. 1/2 marathon pace/ 10k/5k Pace

This is just a guide, but when considering your progressive paces make sure you will be able to increase every 3 minutes and then repeat the progression three times over.

After the session, we recommend a lap or two of the park as a cool down and we will then do some stretches.

The session will be in Final Surge, but we will also have whistles on the night.

Ian and I look forward to seeing you then.

Jodee

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