Speed Development 01 October 2026 – 4-30-4

27 September 2026 - By Jodee Mayer

Our session this week is the popular “4-30-4” repetitions session we’ve done before a few times and should be familiar to athletes.

I have left the longer recoveries after the longer reps that DJ kindly gifted you previously, but do ensure you download from Final Surge or update your workout if you haven’t run this one for a couple of years.

The structure is below and as per screenshot:

•  2 x 4mins (90secs recovery)
• 15 x 30secs (30secs recovery)
•  2 x 4mins (90secs recovery)

This will be in Final Surge – if you want to be added to FS so these sessions automatically push to your watch please let me know.

7.30pm meet at Redrow estate  at the junction of Wendon Avenue/Raven Drive, the ‘what3words’ for the location is ///forum.tones.tries. Please do a warm up before meeting (10 mins at least, 1-2 miles ideal) and please ensure you are wearing hi viz (this does not just mean a brightly coloured tshirt, which are fine during the day for being seen, it means reflective elements please) and/or lights.

Please park considerately or consider parking at Aldi (please note parking restrictions) or at the Haygreen Rd sports ground beforehand (/// found.gravel.swear).

Pacing suggestion would be goal 5k pace for the 4 min efforts and “strides” pace for the 30s – this means a smooth acceleration to c. mile pace and then deceleration all within the 30s.

My suggestion would be the 800m loop for the 4 min efforts and the shorter loop for the 30s efforts.

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