Thursday evening efforts – Fast 300s

2 October 2019 - By James Crisp

With the Southend 10k this weekend which is a county champs race, Thursday night’s effort session is designed to be a “sharpener” before the event without unduly draining you of too much energy before the big race! As ever, the session is designed for all abilities and members to get the most out of it.

If you are coming back from an injury or have any concerns please speak to the coaches or drop us a note in advance in the Leave A Reply section below.

Following a briefing at the Sport Centre we will jog down to Gershwin’s Boulevard where, following some dynamic stretches, our activity will take place on the wide footpath that runs the south & east side of the pond.

The long drag is 300m long so should work perfectly. As you’ll be running up and down it is important to keep to the left on your direction of running, and also be aware of others users of the footpath (especially dog walkers).

Pace will be based on your goal 5k pace (or slightly faster), with a 1 min standing/walking recovery at the end of each rep, before you turn around and run back in the opposite direction. Pacing is important here – you should end your last rep at the same pace as your first.

There will be 2 periods of 15 minutes, with a 2 minute recovery between sets. Then a gentle cool down back to the Sports Centre for some stretching.

Runners should expect to run between 5 & 7 reps of 300m per 15 minute set, based on your 5k race pace.
Currently the weather is looking almost perfect with a cooler temperature and gentle breeze. Please feel free to bring bottles for hydration and layers for warmth which can be left safely in the car on the grass.

See you there
James & Scott