Speed Development 1km cutdowns

20 September 2022 - By Sasha Rush

Hi all

This weeks speed development is 1km cutdowns and will last approximately 30 minutes.

You will run somewhere between 3-6 x 1km reps with the number of reps based on how many you expect to complete in 30 minutes. Below is a recommendation based on how long it takes for you to run a parkrun or 5km:

• over 30minutes: 3 x 1km (3 mins recovery)
• 25-30minutes: 3-4 x 1km (3 mins recovery)
• 20-25minutes: 4-5 x 1km (3 mins recovery)
• under 20 minutes: 5-6 x 1km (3 mins recovery)

The target pace for your first rep is either marathon pace, or if you do not know what your marathon pace is then try and run your first rep a little slower than your tempo pace in order to give yourself room for progression. Each 1km should be quicker than the last.

Please meet on Chelmer Road (see map, at green dot) for 7:30pm.  Please do not forget to perform a 10-15 minute warm up prior to the session and a similar length cool down afterwards.

High Vis and/or head torches are essential.

Kerry and I look forward to seeing you there.

 

• Lisa Leader, Marshall
• Shane Ketteridge- Marshall
• Colsey
• Colsey – marshal
• Leanne Andrews Run
• Karen Flowers, Marshall
• Andrew Read – Marshall
• Angela Read, Marshall
• Sarah Naughton – Marshall
• Céline Marshall
• Beth Shippey- Marshall
• Fiona Collins – Run
• Wally-run
• Nadia – run
• Lucy _ run
• Clive Smith
• Damien and Luca Walsh (both to Marshall)
• James Montgomery – Marshall
• Steffan Doherty (Run)
• Geoff Reddin run
• Nick O’Hare
• Dawn Shilling – Run
• Maggie Mason Run