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

Speed Development Session
    • 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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