Speed Development Session 15/01/26 – 5 x 4mins (2 min recovery) & 5 x 30s (30s recovery)

13 January 2026 - By James Attenborough

This weeks Speed Development session will be on our usual Redrow (big) loop.

Please ensure you have hi-viz and/or lights. We will then take you through a warm up and some drills before starting the sessions.

Following an email from a resident last week, please can we ensure we park considerately as last week a driveway was restricted, please park at the Saxons Arms or on Haygreen Road behind Aldi and do your warm up jog from there.

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).

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.

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