Speed Development 09/02/2023

5 February 2023 - By Maxine Leech

Dear All,

Beth and I will be coaching this Thursday and it’s 300 intervals. We will be meeting at Eastways for a 7:30pm start. As always please ensure you have done a warm up jog prior to starting the session.

At Eastways we will go through our briefing, dynamic warm-ups and drills prior to kicking off the session main part.

The session main part is continuous running of 300 intervals with equal distance 300 jogging recoveries around the Eastways 400 loop. A perfectly executed set of 300s would be where the interval times are consistent from start to finish and the last interval is more or less an all-out effort.

Guidance is to run the 300’s at a pace at or faster than 5K or 10K pace, we will leave that to you to decide based on your current goals.

Typically there will be 7 x 300 intervals with equal 300’s recoveries. However for those super speedy runners you will likely do more to fill the 30 minute session. It’s a fairly straightforward session to program into a Garmin or other device by selecting 300 run and repeats or 300 run & 300 recover and repeats – you’ll need 13 segments if opting for 7 intervals or 11 for 6, 15 for 8 and so on………

We look forward to seeing you.

Max and Beth.

• 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