Speed Development – Thursday 17th September – 10 x 2 min/ 1 min

12 September 2026 - By Karen Flowers

This week’s faster 5k session takes place at Flemming Way. Please join Beth and I (meeting point near W3W ///whistle.tweed.outbid) for a prompt 7:30pm start where the session will commence with some warm up drills.

As always it would be beneficial to do an easy jog prior to commencing the session, so either park at Eastways Ind Estate and cross the railway bridge or park at Rickstones Academy. This session is in a residential area so please do not clog up the roads with cars if possible.

The session will consist of 10 x 2 minute runs with 1 minute recoveries. The recoveries are walk/jog, the choice is your own.

The 2 minute runs should be a few seconds faster than your normal 5k pace which will help increase your “lactate threshold” your ability to sustain running at a higher intensity for a longer period.

As I’m sure most of you know during high-intensity exercise, muscles require more oxygen than the body can take in, causing anaerobic respiration and lactic acid build-up.

At what point lactic acid develops depends on a person’s fitness level. The body clears lactic acid when it develops, but it may not be able to keep up when the levels start to increase rapidly.

Therefore, running at your usual pace for 2 minutes on and 1 minute off will not render any discernible changes to your lactate threshold and we encourage you to push yourself just a little bit outside your comfort zone.

We will use a whistle to signal the commencement of each 2 minute run and the 1 minute recoveries.

NOTE: There may be dog walkers and/ or pedestrians on the path so please look out for them.

See you there!

Karen & Beth