Speed Development 21 September – 4/30/4

18 September 2023 - By Jodee Mayer

Our session this week is “4-30-4”. The structure is 2x4mins/1min , 15x30secs/30secs, 2x4mins/1min. It can be programmed into your watches as per the below screenshot.

Meet at Eastways – yes, unfortunately we will now be regularly back at Eastways where we’ll be using the length and loops of Eastways. PLEASE WEAR SUITABLE hi-vis and/or torches!

All other information will be available on the night, please do a pre-session jog of 1-2 miles and arrive suitably warmed up for our 7.30 kick off.

Any questions please message me or comment below.

Jodee and I look forward to meeting up with everyone on Thursday!


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