Speed Development Session – Gershwin 300s – Thursday October 17th

13 October 2024 - By Karen Flowers

GERSHWIN 300s

We will meet near the start at Gershwin Boulevard for a prompt 7.30 p.m. start where, following some dynamic stretches, the reps will be run on the wide footpath that runs the south & east side of the pond

As you’ll be running up and down it is important to keep to the left on your direction of running, and also be aware of others users of the footpath (especially dog walkers).

Pace will be based on your goal 5k pace (or slightly faster), with a 1 min standing/walking recovery at the end of each rep, before you turn around and run back in the opposite direction. Pacing is important here – you should end your last rep at the same pace as the first.  Runners should expect to run between 5 & 7 reps of 300m per 15 minute set, based on your 5k race pace.

There will be 2 periods of 15 minutes, with a 2 minute recovery between sets, followed by  a gentle cool down and some stretching.  If you decide not to stay for stretches, please make sure you do so as soon as you get home.

These effort sessions are designed to make you a more efficient and effective runner and are suitable for every runner and we look forward to seeing many of you there.

Karen and Kerry