Speed Development – Thursday 3 June

1 June 2021 - By David Jobling


Scott’s speed development session for us this week is 800 Fast Finish Splits – so it’s 800m repetitions with the first 400m run at tempo pace (say somewhere between 10k – 10M pace) leading immediately into the second 400m run at a faster pace (5k-10k pace) followed by a 2 minute static/moving around recovery before going again, say 5-6 times max.

Location & meet is 7.30pm at the grass track at New Rickstones Academy, Conrad Road, Witham– access is via the top gate in the car park and across the hard courts to the field area.

Please do a warm up run of 1-2 miles before our 7.30pm track meet up when we’ll kick off with an initial briefing and some warm up drills to get the body ready and gradually increase heart rate for our session main part.

The session main part will be a 30-40 minute workout block for all and can be programmed into your Garmins or other devices, the structure is:

400m run/400m run/2 minute recovery x number of repeats selected by you (say 5-6 max).

Please be cautious if you have been feeling unwell or recovering from any recent injury or condition and select an appropriate number of repetitions for you and within our time slot until 8.30pm.

After completing the session main part please do 1-2 mile cool down jog/run followed by some static stretching.

Only 24 athlete participants can be accommodated in total so sign up below to secure your place, and please adhere to all present Government and UKA Covid related rules and guidelines.

Please let Scott or myself know if you have any questions beforehand or any feedback afterwards, we look forward to meeting up with everyone Thursday. Scott & DJ

Speed Development Session
I have read the WRC 'Return to Club Activities - Health Screening & Disclaimer' document and am able to answer 'No' to questions 1-4. I accept that all training is undertaken at my own risk and that it may be necessary to breach social distancing if medical treatment is required in an emergency. *
  1. Katie Layley
  2. Simon Scott
  3. Angela Wray
  4. Simon Cresswell
  5. Abby Reilly
  6. Andy Lager
  7. Stephen Sawyer
  8. Clive smith
  10. Geoff Reddin
  11. Ian Lucas
  12. Dean Whittaker
  13. Charlotte Roberts
  14. Andy Watson
  15. Adam Salkeld
  16. Pete Riley
  17. Banksy
  18. Jonathan Moore


  1. Dawn Shilling says:

    I am sorry I can’t make it now tonight if someone can delete me incase anyone else wants to take my place

  2. David Jobling David Jobling says:

    Thanks for letting us know Dawn.

Leave a reply