Thursday efforts session

26 August 2019 - By Emma Austin

As we conclude our summer schedule lets make the most of our summer effort routes.

This Thursday is a speed work session based at the Riverwalk that was previously cancelled due to the hot weather (we are reliably informed this week is going to be cooler!). The session will be approx 400m reps along 2 different out-and-back sections of the Riverwalk, starting at the viaduct on Armond Road. You will get a 1 minute recovery between each repetition.

Running in your usual Tuesday night groups, you will be set off on one section of the Riverwalk. After 15 mins you will get a longer 2 minute recovery before swapping to the other section for the second 15 minutes.

In brief –
Session intro at the leisure centre, 7:30pm – this will start promptly so we make the most of the light
Warm up jog
Drills
400m out, 1 min recovery, 400m back,1 min recovery (repeat for 15 mins)
2 min recovery to swap sections
400m out, 1 min recovery, 400m back, 1 min recovery (repeat for 15 mins)
Cool down jog
Stretches

This is an excellent session to test yourself to improve your speed. Technical points, I may surprise you with a different one!

It is still warm so please bring adequate hydration and a change of top for the end of the session.

I’d also like to welcome Jodee who joins the coaches for her first session.

We look forward to seeing you there