Speed Development – 3-2-1-4 – Witham Park

16 July 2023 - By Karen Flowers

This week’s speed development session is a 3-2-1-4 session. We will meet at Witham Town Park at 7:30pm, please meet at the lower side of the park nearest to the Nursing Home

It’s advisable to complete a warm up jog prior to meeting, we will then go into some warm up drills.

The main session consists of 3 sets of the following;

-3 minute run at lactate threshold/Marathon pace
-2 minute run at a slighter faster 10K pace
-1 minute of a harder effort/5k pace
-4 minutes recovery jog

Dont forget your bug spray!

Kerry and I look forward to seeing you then!


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