20/03/25- Speed Development 1-2-3’s

15 March 2025 - By Maxine Leech

Kerry and I will be coaching this week at our new venue of Fleming Way. This was introduced a couple of weeks ago and seems to have worked well.

Please meet at 7:30pm at the junction of Flemming Way and Babbs Court (w3w///whistle.tweed.outbid, rough post code CM8 2GG), having done a warm up jog of 1-2 miles (at least 10 minutes please!).

***IMPORTANT PARKING INFORMATION***
Rivenhall Oaks will not be available to park at this week due to a refurbishment of their driving range and their gates will be closed. Therefore please park courteously on the streets (car sharing is encouraged as always) or you can park at Eastways, run over the bridge and onto the path we will be using for the session.

This session is the epitome of Fartlek Training. The session is made up of three 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)

Aim to run each effort at the same pace, the temptation will be to start very fast but maintaining the same pace for 3 minutes as the initial 1 minute will be hard work so please bear this in mind and don’t set off at a pace that isn’t maintainable. It’s a slightly shorter session at 27 minutes, this means we will expect you all to work extra hard 🙂

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

Max and Kerry