Speed Development Thursday 24th: Dancing Dicks Pyramids

19 July 2025 - By Ian Lucas

We are off to Blunts Hall Road this week for our Dancing Dicks Short Pyramid session.

We will assemble at Asda, Highfields Road 1915hrs onwards for a prompt 1930hrs depart.  We will then head off for a warm up jog/run to the location, where we will do some dynamic warm ups prior to starting the 30 min session.

The plan is we run quick short efforts of 30, 60 & 90 seconds out in the same direction up Blunts Hall Road towards Dancing Dicks Lane, and then 90, 60 & 30 seconds back down the way you came to get to roughly where you started – and we’ll do that 3 times so that’s 3 blocks of 30,60,90, 90,60,30. In between the sprints/efforts there will be standing recoveries of 30 seconds.  So run 30, recover 30, run 60 recover 30, run 90 recover 30 etc etc.  There will be a longer 2 minute recovery after the 1st & 2nd block, when you get back to where you started.

The aim is to run the same pace going up through the pyramid as you do going down, at a 5k or faster pace. Be mindful though that whatever pace you choose will need to be continued for all 3 efforts, so choose your pace wisely!

The session structure can be programmed into your Garmin or other devices but Karen and I will also bring our whistles on the day as well.

We look forward to seeing everyone on Thursday.

Ian