Saturday’s Track Session – Braintree 9am

17 August 2017 - By Martyn Byford

Firstly it was fantastic to see 19 of you last Saturday.

This week will be timed based and will consist of two 20 minute Blocks with a 3 minute refreshment break in the middle.

The objective of these is to increase base core speed by encouraging those red blood cells carrying the oxygen to undertake this work more efficiently and so run quicker.

The first Block will consist of a short time based pyramid with a 1 minute jog or power walk as recovery with constant movement being the objective between each. The speed element should be slightly faster than 5k pace or at a pace where you struggle to talk,  with conversation at best a couple of words. Certainly not a sprint.

The pyramid will be 30 seconds, 1minute, 1 1/2 minutes, 2 minutes, 2 1/2 minutes, 2 minutes, 1 1/2 minutes, 1 minute, 30 seconds.

Then enjoy the 3 minute refreshment break!

Block 2  will be 5 x 4 minute sets made up 2 minute tempo ( Tuesday Night Pace), 1 minute sprint, 1 minute rest and regroup if necessary.

I will use a whistle at the end of each time segment.

As was demonstrated last week these sessions are suitable for everyone and it will be good to see new faces.

Please bring some refreshment and a change of kit and report to reception to pay the £2.95 unless you are a Fusion member then its free.

With the usual 2 laps of the track warm up and down plus drills and statics the session will last around 1 hour.

Weather looks good for Saturday and I look forward to seeing you then.

Martyn