Speed development 421 (22/01/26)

19 January 2026 - By Sasha Rush

OK, so we are over the half way point of January, just another 124 weeks to go until payday!! lol

We will head back to the Redrow estate this week, meeting up 7.30pm, at the junction of Porter Way/Raven Drive (///daisy.dish.empire).

There are lots of places to park on the Redrow estate but please park considerately & remember that hiviz and/or lights are compulsory.

Please make sure you are warmed up, having completed 1-2 miles & ready to go, go, go.

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

We will not be using whistles, 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:

• 3 x 4 mins at 5k pace, 90s rest/recovery
• 4 x 2 mins at goal 5k pace, 60s rest/recovery
• 5 x 1 mins at sub 5k pace,  30s rest/recovery

Max & I look forward to seeing you Thursday.