SPEED DEVELOPMENT – THURSDAY 20 FEBRUARY 2025

16 February 2025 - By Karen Flowers

Our session this week is a favourite of mine – Jake Wightman.

Meet at the junction of Porter Way and Raven Drive on the Redrow Estate (w3w///daisy.dish.empire) for a 7:30pm start, having done a warm up of at least 10 minutes (1-2 mile preferably). We will then run some warm up drills before the start of the session. Runners can then do a lap or 2 to cool down and then we can do some cool down stretches.

PLEASE NOTE: The session will be run in a residential area so both Kerry and I will be unable to use whistles, so please program the session on your watches or alternatively ensure that you know someone at your pace who will have it programmed.

Details are as follows:

8-10 sets of:

• 2 mins run
• 30 seconds recovery jog
• 30 seconds run
• 1 min recovery jog

8 sets is 31 minutes, 10 sets is 39 minutes (you can drop the final 1 min recovery)

As usual, you should aim for constant pacing. Try not to go too fast and fade at the end, which is a sign you have paced it wrong. If in doubt start conservative and finish strong.

I would advise that you aim for either 10k or 5k pace for the 2 minute efforts and then aim for a slightly faster pace on the 30s effort. Dont feel that you need to smash the 30s effort, just try and make them faster.

There is no benefit to running the first 3 efforts at an impressive pace if you cant match this for the remainder of the session. Gains are only earned in a consistent solid workout.

Kerry and I look forward to seeing you there.

Karen