Speed Development Session – Thursday 20th November – Jake Wightman

16 November 2025 - By Karen Flowers

Our session this week is one of my favourites!

Meet at the junction of Porter Way and Raven Drive on the Redrow Estate (w3w///daisy.dish.empire) for a 7:30pm start, having done a warm up of at least 10 minutes (1-2 mile preferably). We will then run some warm up drills before the start of the session. Runners can then do a lap or 2 to cool down and then we can do some cool down stretches.

PLEASE NOTE: The session will be run in a residential area so both Sasha and I will be unable to use whistles, so please program the session on your watches or alternatively ensure that you know someone at your pace who will have it programmed.

Details are as follows:

8-10 sets of:

• 2 mins run at 10k pace
• 30 seconds recovery jog
• 30 seconds run at 1 mile to 5k pace
• 1 min recovery jog

8 sets is 31 minutes, 10 sets is 39 minutes (you can drop the final 1 min recovery)

I would advise that you aim for either 10k or 5k pace for the 2 minute efforts and then aim for a slightly faster pace on the 30s effort. Dont feel that you need to smash the 30s effort, just try and make them faster.

There is no benefit to running the first 3 efforts at an impressive pace if you cant match this for the remainder of the session. Gains are only earned in a consistent solid workout.

The session is available on Final Surge ready for you to ‘push to your Garmin’.

Sasha and I look forward to seeing you there.