Speed Development – 30 October 2025 – 6-4-2

26 October 2025 - By Jodee Mayer

A new format to one of our track sessions which DJ has kindly reworked for us is joining the roster this week.

Hiviz and/or lights are compulsory please – I have seen a couple of photos in recent weeks where these are not being worn.

We will head back to the Redrow estate this week, and so please meet at Wendon Avenue/Raven Drive (CM8 1ZL,W3W///forum.tones.tries) at 7.30pm having done a warm up of 1-2 miles.

There are lots of places to park on the Redrow estate but please park considerately.

We will do a dynamic warm up and some drills before starting the main session.

We will not be using whistles and so please ensure you have the session programmed or know what you are doing. The session has been programmed into Final Surge, and is set out below for those that want to programme themselves:

• 6 mins at 10k pace
• 2 mins rest/recovery
• 2 x 4 mins at 5k pace, 90s rest/recovery
• 5 x 2 mins at sub-5k pace, 60s rest/recovery

Lysia is making her return to the coaching team this week, and we look forward to seeing you there.

Jodee & Lysia