1-2-3 speed development

23 March 2026 - By Graham Eyre

1-2-3 speed development

This week Karen and I will be I will be coaching the session and we will be doing a 1-2-3 speed development session. The venue for this will be off of Fleming Way on the long public footpath running alongside the Railway line.

Please meet at 7:30pm at the junction of Flemming Way and Babbs Court/Wright Grove (w3w///whistle.tweed.outbid

There is plenty of local street parking on the estate but do so courteously. A good alternative option, which we encourage (along with car sharing) is parking at Eastways and using the bridge and the path as part of your warm up. Your warm up ideally should be a minimum of 10-minute steady state running.

 

This session is a structured Fartlek session and is made up of 4 blocks, all following the same pattern. The block consists of an initial 60s hard effort followed by a 30s recovery, then a 120s hard effort followed by a 60s recovery, and finally a 180s effort followed by a 90s recovery. This will be repeated 3 times, simple!

60s (30) – 120s (60) – 180s (90)

This will take 36 minutes, and Jodee has kindly already put it into Final Surge. If you only want to do 3 blocks for whatever reason, it will be a 27 minute session

 

Aim to run each effort at the same pace. The temptation will be to start fast but maintaining the same pace for the 3 minute effort as the initial first 1 minute effort will be hard work so please bear this in mind and don’t set off at a pace that isn’t sustainable. Of course, please also take into consideration, your pace related to whether you are going to do 27 or 36 minutes

 

We hope you enjoy this session and Karen and I look forward to seeing you.

 

Graham & Karen