Thursday December 3rd – First post Lockdown Speed Development Session

29 November 2020 - By Karen Flowers

Good News! We can meet up again next Thursday for a return to our Speed Development Sessions

So why not start with re-visiting one of our favourites….

LONG PYRAMIDS

Pyramid Effort Recovery

2 min 1 min

3 min 1 min

4 min 2 min

5 min 2 min

4 min 2 min

3 min 1 min

2 min End

23 min efforts 9 min recoveries

Pace guidance is to run the efforts at 5k pace with your recoveries being run at an easy pace

The session will be held at Eastways Industrial Estate at 7:30pm – please ensure you sign up below prior to the session

As usual, please would all members ensure that they:

1. (If you can) program the session into your watch prior to the session
2. Perform a warm up jog prior to the session
3. Meet coaches at the session location
4. Wear reflective, HI-VIS Clothing or a head/ body torch
5. Do not attend if showing any COVID-19 symptoms
6. Do not attend unless pre-registered & relevant COVID-19 disclaimer has
been agreed
7. Perform the workout in groups of no more than 6 & adhere to current
COVID guidelines by staying 1-2 metres apart during the course of the
session
8. Ensure appropriate distance given when overtaking
9. Perform a suitable 1-2 mile cool down jog and appropriate post session
stretching

Looking forward to seeing everyone again

Karen & Kerry

 

 

• Lisa Leader, Marshall
• Shane Ketteridge- Marshall
• Colsey
• Colsey – marshal
• Leanne Andrews Run
• Karen Flowers, Marshall
• Andrew Read – Marshall
• Angela Read, Marshall
• Sarah Naughton – Marshall
• Céline Marshall
• Beth Shippey- Marshall
• Fiona Collins – Run
• Wally-run
• Nadia – run
• Lucy _ run
• Clive Smith
• Damien and Luca Walsh (both to Marshall)
• James Montgomery – Marshall
• Steffan Doherty (Run)
• Geoff Reddin run
• Nick O’Hare
• Dawn Shilling – Run
• Maggie Mason Run