Speed Development – 20 April – Power Fartlek

17 April 2023 - By Jodee Mayer

Whilst I can only dream of being anywhere near her on Sunday, as we both take on the streets of London, this week’s speed development session was provided to us during lockdown by the incredible Eilish McColgan who, in addition to her stacks of track titles, has taken to the road and recently beat her own British half marathon record in an astounding time of 65:43 – so, if it works for her…

The workout is not designed to be run on the track, and for that reason we are going to head to Chelmer Road to run it around the slightly undulating loop.

Please arrive, having completed a warm up jog of 10-15 minutes, at the below meeting point, where we will do some drills and the briefing:

The workout:

• 6mins at 10k pace
• (90s recovery jog)
• 2x3mins at 5k pace (60s recovery)
• (90s recovery jog)
• 6x1mins 1 mile pace (30s recovery)
• (90s recovery jog)
• 6mins 10k pace

Ignoring the paces (as they are mine!) the programming should look something like this.

Please sign up using the form below to allow us to keep a track of who is attending.

Thanks and see you all on Thursday!

Jodee & Karen

• 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