Speed Development Session – Thursday March 13th

9 March 2025 - By Karen Flowers

Due to the positive feedback we received on our new location we will be going back there this Thursday.

Please met at the junction of Flemming Way and Babbs Court (w3w///whistle.tweed.outbid), rough postcode CM8 2GG at 7:30pm.

There are a few parking options – Rivenhall Oaks Golf Club (although they lock the gates at 9pm) or at Eastways, running over the bridge and onto the path we will be using for the session.

As with every Thursday, we ask that you run between 1 and 2 miles warm up, prior to the session.

The path used for the session is wide, well lit and far enough from the residential area for us to use whistles if needed.

The session is as follows:

8 x 3 min reps (90s recovery between each recovery)

4 x 30s reps (30s recovery between each recovery)

The pace for the session is very much dependant on what you have planned for the weekend (Awards Evening not an excuse!)

If you are running Essex 20, Colchester Half or any other races, the suggestion would be that the 3 min reps are run at 10k pace with the 30s reps at 5k pace.

If you dont have any race commitments then the 3 min reps are at 5k pace with stride pace for the 30s reps.

Beth and I look forward to seeing you there.