Speed development session – rolling 300s (02/04/2026)

29 March 2026 - By Nadia Mcleod

This Thursday’s session will start at 7.30pm on Gershwin Boulevard (what3words location: risks.lasts.chats). Please make sure you have completed a 1-2 mile jog before joining for the warm up.

The main session will consist of continuous 300m efforts with equal distance 300m jogging recoveries using the 600m loop around the pond.

The aim of the workout is to increase fatigue resistance and comfort at relatively high speeds. With that in mind, you should be looking to run your 300m efforts at, or slightly faster than, your 5k or 10k pace. Your efforts should be consistent from start to finish, and the last interval should feel like an all-out effort.

Jodee has already kindly programmed Final Surge with 7 reps (thanks!) and if you are programming your own device I recommend doing the same.

Lysia and I look forward to seeing lots of you there to kick off the long weekend.

Nadia