Speed Development 29 August 2024 – Progressive 1200s

26 August 2024 - By Jodee Mayer

PLEASE NOTE – the light was drawing in on us for last week’s shorter SD session and so the coaching team have decided that from this Thursday, 29 August 2024, hi-viz (or reflective top) and/or lights will be compulsory for the SD sessions until further notice.

The location for this will be Witham Town Park, unless we have a lot of rain between now and then and we will need to move the session so please keep an eye on the website/Facebook/WhatsApp chats if you plan on coming in case of a venue change.

Please meet in the usual corner of Witham Town Park (w3w location display.limitless.reheat) for 7.30pm, having done at least a 10 minute warm up (1-2 miles is ideal), where we will do some dynamic warm ups before starting the session.

The main session is to run sets of 3 x 400m (1 lap of the park) with each 4oom being quicker than the one before. After 3 x 400m (a total of 1200m) you will have a 2 minute recovery before starting the next block of 3 x 400ms.

For me, this will look something like the below, but don’t forget to amend the number of sets you can complete in 30-35 minutes based on your pace.

Pacing guidelines

Actual paces are not important, the aim is to make each 400m quicker than the 1 before so that the sets are progressive, but as some guidance you may want to look at 10k, 5k, and sub-5k pace.

Recoveries are static to allow a full recovery please.

The main session will run for 30-35 minutes and you will then run a cool down lap or two before doing some stretches.

As always any questions in advance of Thursday please let us know.

Kerry and I look forward to seeing you there.

JM