Speed Development Session – Thursday 2nd October 2025

29 September 2025 - By Karen Flowers

5 x 4 mins (2 mins), 5 x 30s

The aim of this week’s 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 spront finish at the end of a race.

We’ll be using a “Redrow” loop so please meet at 7.30, warm up jog completed (1 – 2 miles) and ready, at junction Porter Way/Raven Drive ///liver.forget.helps where, after briefing and warm up drills we’ll get things going.

Please ensure you have hi-viz and/ or lights.

The session for this week is 5 x 4 min 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 look forward to seeing you there.

Karen & Max