Speed Development 21/12/2023

17 December 2023 - By Jodee Mayer

This week’s session is “Christmas Tree” – or a reverse pyramid!

Please meet at Eastways (W3W – revised.workouts.shifts, near Arnie’s Dog Groomers, CM8 3YS) at 7.30pm having done a warm up jog (at least 10 minutes please). Please ensure you have hi-viz and/or lights. We will then take you through a warm up and some drills before starting the sessions.

Should you wish to programme, the session will be as below:

• 5 minutes / 90s recovery
• 4 minutes / 90s recovery
• 3 minutes / 90s recovery
• 2 minutes / 90s recovery
• 1 minute / 90s recovery
• 2 minutes / 90s recovery
• 3 minutes / 90s recovery
• 4 minutes / 90s recovery
• 5 minutes

(This is a 41 minute session. If you want a shorter session you can drop both of the 5 minutes but please ensure you have this programmed as we will only be whistling for the above session.)

For pacing, as always do adapt as needed, but as a guide, the first 5 minutes should be run at 5 mile pace (slightly faster than tempo pace) and progress as the efforts get shorter, with the aim for the efforts coming back down the tree to be the same (or perhaps slightly quicker!) than they were going up.

Any questions let us know.

We look forward to seeing you on Thursday!

Max and Jodee