Speed Development – Thursday 6th May (and beyond…) – Fast 40’s

5 May 2021 - By Scott Darney

WRC Athletes,

We hope you enjoyed running some of our coaches favourite sessions over the past few weeks.  We now move on to a new cycle which is a real speed development phase that is intended to inject a little speed into your training now that we see races succesfully opennig up again.

The schedule will be updated on the website shortly to reflect the new plan with some basic details of each session and provisional location and coaches (please note this is subject to change so please see the weekly post for confirmation of details).

The sessions will focus on short and sharp reps with some sessions providing ample recovery and some with a slightly tougher recovery.

The first session is simple and is intended to replicate a fast 200m session on the track.

We will meet at Maldon Road Park at 7:30pm (not the main park, the second parklife park through the alley towards the riverwalk where the footbal pitch is/was) where we will perform the following session for 30 minutes:

• 40 seconds fast running
• 80 seconds of complete rest

In 30 minutes, everyone will get through 15 reps of 40s and the total work will be 10 minutes, total rest 20 minutes.

The intetion of the long rest period is to enable you to run a faster effort for 40 seconds than you may normally manage with a jog or shorter recovery.

Only 24 athlete participants can be accommodated in total so sign up below to secure your place. Please adhere to all present Government and UKA Covid related rules and guidelines, do not congregate in large groups), perform the workout in groups of no more than 6 and stay 1-2 metres apart during the course of the session and give distance when overtaking.

Please perform your warm-up and cool down jog on your own or in small groups before and after the session as we will go straight into a dynamic warm-up and then into the main session.

Current Athlete Participation (this will be closed at 24):

• 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