Speed Development 16/4/26 Doubling Down

13 April 2026 - By Bethany Shippey

This Thursday’s speed development session is “Doubling Down”.  We’ve run this session multiple times before, and will be running it at Redrow Estate.

It’s 21 minutes of repetition efforts and getting the body used to running at varying speeds, it comes up a bit shorter than some of our Thursday sessions, everyone finishes at the same time in 30 minutes. Happy days!

We will meet at Redrow for  7.30pm, please do warm up jog/run 1-2 miles before, then we’ll go through some warm up drills before we start the session.

Details below, it’s Garmin friendly (see below) for those looking to load, which will help both you and your coaching team. It is also available on Final Surge for those with access. Ian and I will assist with timing where possible:

Effort Time   Recovery Time

4 minutes      1.30
4 minutes      1.30
3 minutes      1.15
3 minutes      1.15
2 minutes      1.00
2 minutes      1.00
1 minute        0.30
1 minute        0.30
30 seconds    0.30
30 seconds    Workout finished

Recoveries:   Fairly static/walk.

Pacing:          Quicker than Tuesday “chatter pace”, trying to go a little quicker and add a little more speed as the repetitions become shorter and shorter – so working through 5 gears from 10k pace to finally strides pace for the last two thirty second efforts, and we’ll have a couple of technical points to think about as well.

The meeting place is at the junction of Porter Way and Raven Drive, and WHAT3WORDS is (///daisy.dish.empire).

Ian and I look forward to meeting up with everyone Thursday.