Speed Development 18 June 2026 – 800s and 400s

15 June 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!

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 Karen will lead us in some warm up drills.

We are trialling a new session this week – it will be in final surge but it’s a fairly simple structure of:

• 800m (or 2 laps of the field)
• 90s recovery
• 400m (or 1 lap of the field)
• 60s recovery

and repeat for 30-35 minutes!

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) but as a suggestion you could do:

– 10k pace for the 800s and 5k pace for the 400s

– 5k pace for the 800s and 5-10s under 5k pace for 400s

– 5k pace for all the reps

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

Karen and I look forward to seeing you then.

Jodee