Speed Development – Thursday 11/01/24 – Fast 200s

8 January 2024 - By Lysia Jiggins

Hi Everyone,

This week’s speed development session is Fast 200s, with Graham & Lysia

Taken from our extensive back catalogue of previous sessions, this week’s is one based on one that was used by Laura Muir in her run up to the Tokyo Olympics. If it is good enough for her, I’m sure we should also be able to reap the benefits.

While being a shorter distance than we are usually used to running, it is a speed session which will stand you in good stead and will be very useful attribute for all distances right up to the Marathon. (Particularly if a sprint finish might be required to get a medal position or knock another club down the order)

It’s a simple session and you will run 200 metres at around mile pace and then you will walk for the next 200 metres for the recovery interval and then repeat for 30 minutes.  The longer recovery allows you to run the 200 metres at a harder effort than you would normally run, and will be a pace that most of you are not used to running.

Two things:

(1) It is vitally important to ensure that you are adequately warmed up before you start, so please do a warm up jog prior to arrival, we will still do a dynamic warm up prior to starting the session.

(2) Approach the recovery interval as intended i.e. a 200 metre walk.

We will do the session around the 400 metre loop at the end of Eastways. Please meet in time for a 19:30 start time.  (Near Arnie’s Dog Groomers, CM8 3YS. What3Words – fishnet.tangible.loads)

See you there.

Graham & Lysia

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