Speed Development Session
6 January 2025 - By Kerry Townsend
What: 60s fast/60s faster/60s fastest/90s recovery
Where: Eastways Industrial Estate – Meeting Near Arnies Dog Groomers – What 3 Words: ///brightens.wolves.maybe
When: 7.30 p.m. Thursday 9th January 202
Why: Because it’s beneficial for building aerobic endurance, allowing you to sustain a moderate pace for extended periods, improving your running economy and speed.
Please do a warmup jog before we meet – ideally, one mile or for 10 minutes.
Please also ensure you have hi vis and/or lights. This route is now rather busy so please run with caution.
We will undertake our warm up drills before starting the session.
The Session:
You will run for 60 seconds slightly slower than your 5k pace followed by 60 seconds at 5k pace, followed by 60 seconds at slightly faster than your 5k pace. You will then have a 90 second recovery. You should keep moving during the recovery, ideally at walking pace or a slow jog if wish.
The session will last for 30 minutes.
What we would like to see: Consistent pacing and the ability to run the final set at the same pace as the first.
Please (if possible) programme the session into your watches.
Following the session we will do a cool down and stretches.
Ian and I look forward to seeing you on Thursday.
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