Speed Development 06 March 2025 – 300s

2 March 2025 - By Jodee Mayer

UPDATE RE PARKING BELOW

We are trialing a new location for this week’s speed development.

Please meet at the junction of Flemming Way and Babbs Court (w3w///whistle.tweed.outbid, rough post code CM8 2GG) at 7.30pm, having done a warm up jog of 1-2 miles (at least 10 minutes please!).

We have kind permission to park at Rivenhall Oaks – please note the gates are locked at 9pm.  Otherwise please park courteously on the streets (car sharing is encouraged as always) or you can park at Eastways, run over the bridge and onto the path we will be using for the session.

As you’ll be running up and down the path it is important to keep to the left on your direction of running, and also be aware of others users of the footpath (such as other runners and dog walkers).

Each rep is 300ms. Pace will be based on your goal 5k pace (or slightly faster), with a 1 min standing/walking recovery at the end of each rep, before you turn around and run back in the opposite direction. You will take a longer 2 min rest at around half way (15 minutes or so). Runners should expect to run between 5 & 7 reps of 300m per 15 minute set, based on your 5k race pace.

Pacing is important here – you should end your last rep at the same pace as the first.

We will then do a gentle cool down and some stretching.  If you decide not to stay for stretches, please make sure you do so as soon as you get home.

Jodee and Sasha