Thursday 13th January – Speed Development: 60/30
12 January 2022 - By Scott Darney
Session: 60/30 Intervals
Location: Eastways Industrial Estate
Time: 7.30pm (start time)
As is traditional for WRC we will again focus our training mainly on the Marathon for the next 3-4 months to help those that are enterred into marathons – the main race being Halstead Marathon on 8th May as we have a few members enterred.
However the sessions will also be suitable for general speed and endurance for those who wish to improve over other distances. Additionally, as the sessions get more marathon specific we will look to offer an alternative for those not wanting or needing to be running the longer efforts.
This weeks Speed Development is different to advertised on the schedule as we used the Jake Wightman session for the final December Virtual session so we have decided to do something different.
Instead we keep things simple with a 60/30 session which will comprise of the following:
20 sets of:
- 60s effort (see below for pace guide).
- 30s recovery either easy jog, walk.
Being the new year some of us are looking to reintroduce some speed to their legs whilst others are already stuck into a training plan. This session is ideal because of the flexibility for both the effort and the rest.
There are many ways to run the session but I will offer up a few from you to choose in terms of pacing:
- 60seconds at goal race pace – if you have a race coming up from 5k to HM, you can try and maintain the goal pace for the 60s efforts.
- 60seconds blind efforts – this is how I usually run these sessions, try not to fixate too much on exact pace and don’t look at your watch, just run 60seconds a a pace you feel you can maintain for 20 reps.
- 60seconds progressive pacing – this is probably how you should probably run the session anyway but start conservative and try and finish strong. Don’t worry about being faster on every single effort, this will be hard, but a general improvement in your speed over the 20 efforts will be satisfying. Also a good lesson in pacing.
For the recovery, you can decide based on how hard you are going on the efforts whether you feel you need to slow to a walk or can manage a slow jog. Again it’s best to be consistant but you can walk some and jog others if you need to, or of course walk them all.
However you choose to run the session, I recommend that you have decided before you start so you have a clear outcome to focus on.
We look forward to seeing you there!
Scott & Kerry
- Celine Elson – Run
- James Attenborough – Marshal
- Daniel Griffiths – Run
- Shane Ketteridge – Marshal
- David Jobling – Marshal
- Ann Johnson – Marshall
- Lysia Jiggins – Run
- Dean Whittaker – Marshal
- Ian Cuthbert – Run
- Mick Conroy Run
- Max Leech – Run
- Glen waller-run
- Simon Scott marshal
- Fiona Collins – Marshal
- Steffan Doherty (Run)
- Steven Alder – marshal
- Heydon run and Marshall if required
- Angela Read – Marshall
- Alex Potter – Run
- Patrick Hinchliffe – Marshal
- Jamie Davidson – Marshall
- Andy Lager run
- Andrew Read – Run
- Chris Martin – run