12/9 Thursday Speed Development 4-30-4

10 September 2024 - By David Jobling

Our session this week is the popular “4-30-4” repetitions session we’ve done before a few times and should be familiar to athletes.

Bad news tho –  the session is 2 minute longer than last time but there is good news – the recoveries after the longer reps have been increased to 90 seconds so athletes may need to edit the workout if saved on Garmin from previous.

The structure is below and as per screenshot:

•  2x4mins/90secs
• 15x30secs/30secs
•  2x4mins/90secs

7.30pm meet at Eastways – we’ll be using the length and loops of Eastways.

All other information will be available on the night, please do wear appropriate hi viz items or head/chest lights and do a pre session jog of 1-2 miles and arrive suitably warmed up for our 7.30 kick off.

James A and I look forward to meeting up with everyone on Thursday.