Speed Development Thursday 24/10/2024

22 October 2024 - By James Attenborough

5 x 4 mins (2mins), 5x 30s (30s)

The aim of this weeks session is to work on your ability to be able to run hard at the end of the session on tired legs – to mimic the sprint finish at the end of a race.

Please meet at Joslin Avenue, (CM8 1YU)at 7.30pm having done a warm up jog (at least 10 minutes please).

Parking can be found at the nearby Aldi/Saxon arms, please ensure you don’t go over the alloted time at Aldi.

Please ensure you have hi-viz and/or lights. We will then take you through a warm up and some drills before starting the sessions. We’ll be using the same 600m loop as previously on this estate. There will not be whistles etc out of respect for the residents, so please judge your start stop points by a fellow clubmate who is synced with their watch.

The session for this week is 5 x 4 minute efforts, with a 2 minute recovery between each effort, followed by 5 x 30s efforts (with a 30s recovery between each effort).

As always, it is your session and your paces should be adapted as necessary (do speak to us before if you want to have a chat about this), however the pace guidance for the 4 minutes is current (or perhaps goal) 5k pace, and the 30s should be a hard pace, as if you are trying to beat a fellow runner in the last 100metres or so of a XC race.

We will then do a cool down, and then some stretches.

If you want to programme it, it will look a little bit like this.

Graham and I look forward to seeing you on Thursday.