Thursday Efforts – 30/30s

23 April 2019 - By James Crisp

Our session this Thursday is 30 second repetitions.

Usual meet at the Witham Leisure Centre at 1930 to get away by 1945 heading towards Gershwin Boulevard where we will use the loop around the lake.

The session will last for 30 mins with the effort being 30 seconds at slightly quicker than your 5k pace. The standing or walking recoveries will also be 30 secs. For those wanting to programme their sports watch, it should be as simple as 30 intervals lasting 30 seconds. It’s important not to stop dead when finishing your effort at pace to avoid any jarring on your joints.

Our technical point will continue to be cadence with an aim to get your steps close to 180 per minute. I’ll bring a timer to incoporate into some drills.

The weather is looking resonable at 11 degrees but will still be a little dusky so don’t forget your hi-viz.

Anyone doing the London marathon on Sunday – enjoy an easy run or your feet up on the sofa – and good luck!

Karen and I look forward to meeting up with everyone Thursday.

James