Thursday 29/9 Speed Development Session

27 September 2022 - By David Jobling

 

A 30 minute pyramid blockbuilder is our session this Thursday, probably not one for any of our London runners this weekend (good luck all, have a great run & enjoy!) but for everyone else it should be a good sharpener and speed workout before our upcoming Track 5k next Thursday and Tiptree 10.

Meet Eastways (nr CM8 3YS junction Eastways/Croft Rd/Black Croft Rd) for 7.30 pm start, please do a warm up jog/run before.

The session workout itself will be over in 30 minutes (we promise) and includes 21 minutes of repetition efforts aimed at getting the body used to running at speed using repetition blocks of 1 minute up to 3 minutes and back down again.

Session main part structure is below FYI and for those wishing to “Garmin”:

Effort time      Standing/Walking Recovery

1 minute           30 seconds
1                       30
1                       30

2                       45
2                       45
2                       45

3                       2 minutes

2                      45 seconds
2                      45
2                      45

1                       30
1                       30
1                       End of workout

Total session time: 30 minutes (21 minutes repetitions, 9 minutes recoveries)

It’s one we’ve done before and Garmin friendly for those looking to load which will help both you and your coaching team – Beth and I will assist with timing where possible.

Pacing at a pace you may be comfortable or familiar with but guidance around or under 5k pace please and a bit nippier than Tuesday “chatter” pace.

Beth and I look forward to meeting up with everyone Thursday.

Sign up is below.

Speed Development Session
    • Will
    • 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

Leave a reply