Speed Development – Rickstones Track 09/05/2024

6 May 2024 - By Maxine Leech

Its Springtime! Which marks the return of our sessions at New Rickstones Academy, Please meet on Thursday at 7:30pm having warmed up beforehand and we’ll kick off as always with some warm up drills before starting the main session.

You will begin with a 1200 metre run, which is 3 continual Laps of the track. This should be roughly at half marathon pace. This will then be followed by a static recovery for 2 minutes

You then complete 2 x 800 metre runs, which is 2 laps of the track and should be at your 10k pace You will break for a 90 second static recovery between each run.

This is followed by 4-6 x 400 metre runs, which is a singly lap of the track, broken up with 60 second static recoveries. You should aim to run this at your 5k pace. The main session will last for 30 minutes and I will blow the whistle when your time is up, how many 400 metre repetitions will depend on your speed on the night, but you should be aiming for at least 4 if you can.

1200m/2 mins recovery
800m x 2/90 sec recovery
400m x 4-6/60 sec recovery

The main aim is to quicken your pace for each distance block but remain consistent in that block, ie. Your 400m laps are quicker than the 1200m but you’re aiming for the same consistent pace for each 400m lap.

This session might be one for the lap button or can be programmed into your watch if you wish.

The postcode of Rickstones Academy is CM8 2SD – parking is in the main car park there and access to the grass track at the rear of the school is through the main school entrance.

See you on Thursday!
Max and Karen