Pyramid Session Thursday 31/1

30 January 2019 - By David Jobling

It could be another cold and wintery one this week again with snow/rain arriving later on Thursday evening according to latest forecast, your weather watchers will be monitoring how it develops beforehand – layering up probably a good idea for any athletes venturing out and we’ll have somewhere for you to leave these.

After our meet at Witham Leisure Centre we’ll head off to Eastways where after our usual dynamic stretches and final warm ups we’ll be doing our efforts around the 400m loop there.

It’s a Pyramid session with intervals of 1 2 3 4 4 3 2 & 1 minute sections so this week we’ll be varying and mixing it up with some shorter and slightly longer distances with the idea being to get our bodies used to running at a faster pace over increasing distances while holding good form and posture.

Recoveries will be 1 minute after every interval except at the half way stage after the first 4 minute segment when the recovery will be 2 minutes, so the recovery sequence will be minutes of 1 1 1 2 1 1 & 1 with walk/jog recovery recommended.

Suggested pacing is sub 5k pace or quicker than Tuesday pace, although any in half marathon or other weekend action may just want to take it a bit easier.

A timing device will help you with the session and we’ll alert you to the end/start of each segment – if you do have opportunity to get the session programmed into your Garmin or other device it will help you and others and your coaching team with the session – please note tho that the recovery time has been tinkered with a bit since we last did this one so you may need to tweek it on your Garmin.

Please keep an eye on the WRC website and FB page for any updates, James and I look forward to meeting up with everyone Thursday. DJ