Saturday Track Session – Braintree 9am

21 June 2017 - By Martyn Byford

Followings last week’s move to Rickstones we are back at Braintree this week for a time based session split into two segments of 20 minutes.

Following a warm up jog and drills Segment One will consist of a 1234321 minute  pyramid with a minute recovery between each.  A well deserved 3 minute liquid break will then be observed.

Segment Two will be sprint for 0ne minute with a minute static recovery followed by a two minute effort at just under 5k pace with a minute’s static recovery before repeating. This segment will be thus 12121212 minute with a minute recovery between each.

I would like this session to focus on technique and in particular posture. Previous weeks sessions are available on our UTube Channel Withamrc to view and I would suggest you look at Steve and Mark in slow motion who demonstrate this well.

So I would like to see a straight back, head up not down on your chest and using the arms to provide forward momentum  with the elbows knocking nails into the `wall’ behind you.

Please bring refreshment a towel and a change of vest/t shirt and report to reception where you will be asked for £2.95 unless you are a member of Fusion then admission is free.

I look forward to seeing you at just before 9 and with this heatwave due to subside and temperatures predicted to be around 25 conditions look to be ideal.

Martyn