Speed Development – Thursday 11th April 2024 – Doubling Down

9 April 2024 - By Lysia Jiggins

This Thursday’s speed development session is “Doubling Down”.  We’ve run this session a couple of times before, and will be running it at Eastways as before.

It’s 21 minutes of repetition efforts and getting the body used to running at varying speeds, it comes up a bit shorter than some of our Thursday sessions, everyone finishes at the same time in 30 minutes. Happy days!

We will meet Eastways 7.30pm, please do warm up jog/run 1-2 miles before, then we’ll go through some warm up drills before we start the session.

Details below, it’s Garmin friendly (see below) for those looking to load, which will help both you and your coaching team. Beth and I will assist with timing where possible:

Effort Time   Recovery Time

4 minutes      1.30
4 minutes      1.30
3 minutes      1.15
3 minutes      1.15
2 minutes      1.00
2 minutes      1.00
1 minute        0.30
1 minute        0.30
30 seconds    0.30
30 seconds    Workout finished

Recoveries:   Fairly static/walk.

Pacing:          Quicker than Tuesday “chatter pace”, trying to go a little quicker and add a little more speed as the repetitions become shorter and shorter – so working through 5 gears from 10k pace to finally strides pace for the last two thirty second efforts, and we’ll have a couple of technical points to think about as well.

The postcode for our meeting place by Arnie’s Dog Groomers is CM8 3YN. (https://what3words.com/fishnet.tangible.loads)

Beth and I look forward to meeting up with everyone Thursday.