Speed development session (4/12/25): Undulating 800s

1 December 2025 - By Nadia Mcleod

On Thursday we’ll be at Chelmer Road and Crowell Way for an exciting, undulating 800s session. This is a great one for improving your 5k speed with our first Winter 5k at the Colchester track right around the corner…

Meet at the junction of Armond Road and Chelmer Road (top end – nearest Highfields Road) for a 7.30pm start. As always, please make sure you have completed a warm up jog beforehand (approx 10 mins/1 mile).

After a warm up and briefing, the main session will consist of 800m reps.

Loop 1 will start at the top of Chelmer Road, turning left into Cromwell Way, right into Chelmer Road and back to the start.

Loop 2 will also start at the top of Chelmer Road, but instead head straight down and round, turn left into Cromwell Way, then right back into Chelmer Road and return to the start.

Everyone will spend 15 minutes on each loop with a 2 minute recovery in between.

After each 800m rep, you’ll take a 1 minute recovery – it’s up to you whether you do this standing or take a jog down to the Highfields Road junction and back to keep warm.

Recommended pace for this session is your 5k pace or faster.

Graham and I look forward to seeing lots of you there!