Speed development session – broken 5k (28/5/26)

24 May 2026 - By Nadia Mcleod

After the first JR 5k race in the summer series last week, we are back at Witham town park this Thursday to work on our speed for the next one…

We’ll meet in our usual spot on the field (what3words location: equipping.ripe.pebble) for a 7.30pm start. Please arrive having done a 1-2 mile gentle jog to warm up. The forecast looks hot for most of next week, so be prepared with bug spray, suncream and water, and adjust your pace accordingly. 

Now for the fun bit!

The session is up on Final Surge for those using it – for everyone else it consists of:

1k effort (1:45 recovery)

1k effort (1:45 recovery)

800m effort (1:30 recovery)

800m effort (1:30 recovery)

400m effort (1:00 recovery)

400m effort (1:00 recovery)

200m effort (0:45 recovery)

200m effort (0:45 recovery)

100m effort (0:45 recovery)

100m effort (0:45 recovery)

Pace guidance: option to progress from 10k pace on the 1k reps through to 5k pace on the shorter reps and end with strides, or aim to maintain 5k (or goal) pace throughout. You can also choose to drop the first 1k rep if you will otherwise be running over 35 mins in total.

We’ll finish with a cool down lap or two and some stretches. If you have any questions, please do come and speak to us.

See you there!

Nadia and Monty