Speed Development Session 09/04/26 – 5 x 4mins (2 min recovery) & 5 x 30s (30s recovery)

8 April 2026 - By James Attenborough

The session for this week is 5 x 4 minute efforts, with a 2 minute recovery between each effort, followed by 5 x 30s efforts (with a 30s recovery between each effort).

Please meet at the Top of Flemming way as usual. Parking is best on Eastways then jog over the railway bridge and turn right up the path.

As always, it is your session and your paces should be adapted as necessary (do speak to us before if you want to have a chat about this), however the pace guidance for the 4 minutes is current (or perhaps goal) 5k pace, and the 30s should be a hard pace, as if you are sprinting for the finish line of a race.

We will then do a cool down, and then some stretches.

Monty and I look forward to seeing as many of you there as possible.

Please continue to wear high viz/lights.