Speed Development 26/10/2023 – 300s

22 October 2023 - By Maxine Leech

This weeks speed development session is short and sharp 300m efforts.

We will meet near the start at Gershwin Boulevard (as shown on the map) for a prompt 7.30 pm start where, following some dynamic stretches, the reps will be run on the wide footpath that runs the south & east side of the pond.

As you run up and down it is important to keep to the left on your direction of running. Please be aware of other users of the footpath.

Your goal Pace should be based on your goal 5k pace (or slightly faster), with a 1 min standing/walking recovery at the end of each rep, before you turn around and run back in the opposite direction. Pacing is important here – you should end your last rep at the same pace as the first. Runners should expect to run between 5 & 7 reps of 300m per 15 minute set, based on your 5k race pace.

There will be 2 periods of 15 minutes, with a 2 minute recovery between sets, followed by a gentle cool down and some stretching.

This session is suitable for all abilities and Graham and I really hope you enjoy it.


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