Speed Development – 23 March 2023

23 March 2023 - By Jodee Mayer

“Doubling Down” is our speed development session this week – bit of a play on some of our other sessions and a repeat of a session we first ran last year.

It’s 21 minutes of repetition efforts and getting the body used to running at varying speeds, it comes up a bit shorter than a few of our favourite Thursday treats plus it’s all over and everyone finishes at the same time in (just!) 30 minutes. So what’s not to like………

Meet at the usual spot on Eastways at 7.30 pm where we will do some drills – please do warm up jog/run of 1-2 miles before.

Session details below for those that would like to programme it – the coaches will assist with timing tonight 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

Sign up is below and we look forward to meeting up with everyone tonight.

• 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