Speed Development 31/08/2023

28 August 2023 - By Maxine Leech

We will be heading to Blunts Hall Road this week for our Thursday Session which will be a short pyramid structure and a great way to get our bodies used to running at speed and become faster.

Please arrive at 1930hrs at the football club before we head off for our warm up run to the session location for some drills before we kick off the main part of our session which will last around 30 minutes.

The plan is we run quick short efforts of 30, 60 & 90 seconds out in the same direction up Blunts Hall Road towards Dancing Dicks Lane, and then 90, 60 & 30 seconds back down the way you came to get to roughly where you started – and we’ll do that 3 times so that’s 3 blocks of 30,60,90, 90,60,30. In between the sprints there will be standing recoveries of 30 seconds between each effort. There will be a longer 2 minute recovery after the 1st & 2nd block, when you get back to where you started.

We’ll start off in our groups at different staggered points to avoid congestion on the return legs.
The session structure can be programmed into your Garmin or other device but Karen and I will also bring our whistles on the day.

We look forward to seeing everyone on Thursday!

Max and Karen.

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