Speed Development 4th November

3 November 2021 - By Becky Grimwood

The Speed Development session this week will be 1km reps. Hurrah! 

 

This session fits in well with the ones you have been building on with Simon Mennell, as well as great target race pace practice for any 5 mile or 10km events you have coming up. Or, if you have no races, if you are just running for fun and fitness….then come and bask in the accomplishment of just turning up and running, we applaud you.

 

The session main event will be on the Chelmer/ Armond loop, but the warm up will be held at 7:30pm on the grassy area opposite Asda, sandwiched between Spa Road and Highfields Road. Please DO meet us there, as this is where we will be doing the dynamic running drills essential to prepare your body for a tough running session. We will also be delivering the technique guidance there, and asking you to practise this as you run/ jog down to the start of the rep. 

 

Session is as follow: 

7:30pm Warm up dynamics and technical skills development – at Highfields/Spa grassy area   (PLEASE do a 5-10min slow warm up jog prior to this). 

Jog/ run down to start of loop, practising technical guidance – at 2nd corner of Chelmer/Armond – please congregate on the grass/path opposite the houses. 

Complete 1K loop in pace groups – running at ‘10K target pace’ around Chelmer (incline) all the way to come out on Armond Road, turn left, then straight down (decline) back to the start. This is almost  1K. If you are happy with this, stop back where you started. If you set your watch and wait for the beep to be accurate, run past the start, keeping straight and you will finish approx 5 houses down. Walk back to the start. 

Recover by walking on the grassy area/ path, keeping clear of runners coming down the ‘hill’. Recovery GUIDANCE – We advise your recovery length to be approximately half the time it takes you to complete the effort segment. As an example, an 11m/m runner will take approx 7 mins, so around 3 ½ mins recovery.  A 6m/m runner will take approx 3:45 and therefore will need just under 2 mins recovery. IF you are fully recovered and know you will complete the next rep in the same pace, you may cut it slightly shorter, but we would always advise on the side of caution and adequate recovery.   

Complete as many reps as you can in 30 mins – aim to complete each rep at your target pace, with consistency if possible. It is always best to start cautiously and speed up if you can, rather than go off too quickly and tire mid-way through the session. 

Please note, it is best if you time yourself for this session. If you set your watch, calculate your approximate recovery time, if not, just hit the lap button and repeat when you are ready. 

Cool down stretches will be held at the ‘start’ of the loop, or at the warm up area, depending on numbers. 

Have fun and see you there!

Becky and Max

 

• 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