25th August Speed Development -321-4
23 August 2022 - By Maxine Leech
This weeks speed development session is a 321-4 session. We will meet at Witham Town Park at 7:30pm, please meet at the lower side of the park nearest to the Nursing Home (the same place as last week!)
It’s advisable to complete a warm up jog prior to meeting, we will then go into some warm up drills.
The main session consists of 3 sets of the following;
-3 minute run at lactate threshold/Marathon pace
-2 minute run at a slighter faster 10K pace
-1 minute of a harder effort/5k pace
-4 minutes recovery jog
Jodee and I look forward to seeing you then!
Max
- 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
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