Speed Development 3rd November

1 November 2022 - By Maxine Leech

Hi All,
This week Graham’s and I will be running the challenging but hopefully enjoyable, 300’s session at Gershwin Boulevard. Please taper your speed if recovering from the weekend races.  
Please meet near the start at Gershwin’s Boulevard at 7.30 p.m. we will do some dynamic stretches before the session takes place on the wide footpath that runs the south & east side of the pond.

The route is 300m long, as you’ll be running up and down it is important to keep to the left when running, and be mindful of pedestrians using the footpath.
Pace is roughly based on your goal 5k pace with a 1 min standing/walking recovery at the end of each rep, before you turn around and run back in the opposite direction. You should aim to end your last rep at the same pace as the first. There will be 2 periods of 15 minutes, with a 2 minute recovery between sets.  

Graham and I look forward to seeing you on a Thursday.

Maxine and Graham

• Lisa Leader, Marshall
• Shane Ketteridge- Marshall
• Colsey
• Colsey – marshal
• Leanne Andrews Run
• Karen Flowers, Marshall
• Andrew Read – Marshall
• Angela Read, Marshall
• Sarah Naughton – Marshall
• Céline Marshall
• Beth Shippey- Marshall
• Fiona Collins – Run
• Wally-run
• Nadia – run
• Lucy _ run
• Clive Smith
• Damien and Luca Walsh (both to Marshall)
• James Montgomery – Marshall
• Steffan Doherty (Run)
• Geoff Reddin run
• Nick O’Hare
• Dawn Shilling – Run
• Maggie Mason Run