Thursday Speed Development – 8th July 2021 (Rickstones Track)

6 July 2021 - By Scott Darney

 

This week and for the next 3 weeks we will be at Rickstones Track as we prepare for the Summer 5k at The Angel on 29th July (to be confirmed).

Running on the track will allow us to train away from the public and to accomodate more members but it also allows athletes to focus on speed and form and not worry about obstacles such as curbs, drains, roots, dogs and pedestrians!

The sessions will not be posted in advance and instead will be a surprise for all members – this means they will be simple to follow (start/stop on whistle) and for those who like to geek over stats and splits I would recommend that you manually lap your watch at the beginning and end of each rep.  I have performed and lead these sessions a few times in the past and they work well with a mixed group of runners.

For a rough guide on pacing, we will mostly be doing a mixture of 400m, 800m and 1200m reps at the below paces:

• 400m – roughly 5k pace
• 800m – roughly 10k pace
• 1200m – roughly 10m-HM pace

For anyone who is not able to attend, please let me know either below or on facebook and I can provide you with the session details or a similar session to run but please dont run it early and post details on strava so that everyone knows what the session is – Part of the “fun” is not knowing!

For this session we will be able to accomodate up to 36 members so please sign up below to garauntee your spot.

SIGN UP

Please can all members ensure that they:

• Do not attend if showing any COVID-19 symptoms;
• Do not attend unless pre-registered and the relevant Covid-19 disclaimer has been agreed (please see further below);
• Perform a suitable 1-2 mile warm up jog before the session and cool down jog and appropriate post session stretching (see the WRC Stretching Guide for some examples if you need them) if not staying with the group to complete these.

In order to take part in the session you must first read the COVID-19 Health Screening Questionnaire and Disclaimer (you will need to log in as a member to view this).

Once you have read the Disclaimer, to take part in the session please complete the below which will provide the coaches with your name and mobile telephone number for track and trace purposes, and tick to confirm your agreement to the disclaimer.

• 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