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

21 April 2025 - By Karen Flowers

The aim of this weeks session is to work on your ability to be able to run hard at the end of the session on tired legs – to mimic the sprint finish at the end of a race.

Please meet at the junction between Fleming Way and Babbs Court (w3w///whistle.tweed.outbid) at 7.30pm having done a warm up jog (at least 10 minutes please). 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.

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.

Look forward to seeing you

Karen & DJ