Thursday Speed Development – Moneghetti Fartlek

9 August 2021 - By Maxine Leech

Dear all

This week we have the ever popular Moneghetti Fartleks, a firm favourite from the WRC archives. The session will be held at Eastways Industrial Estate, please be there for a 7:30pm start and ensure you are suitably warmed up. We will be encouraging a lap or two of the industrial estate before we start some warm up drills as a group.

The session follows this format:

  • 2 x 90 seconds effort / 90 seconds recovery
  • 4 x 60 seconds effort / 60 seconds recovery
  • 4 x 30 seconds effort / 30 seconds recovery
  • 4 x 15 seconds effort / 15 seconds recovery

The aim is to maintain the same pace throughout or progress to a faster pace on the shorter efforts if you feel able to.

The recommended speed of the recovery is a floating recovery but please choose your recovery pace in order to dictate the intensity of the workout from the following (1 being the hardest):

1. Floating Recovery – slightly slower than 5k pace (between 5m and 10k pace)

2. Race pace recovery – Half marathon pace or marathon pace

3. Jogging recovery – easy jogging

4. Walking recovery – if you are going to aim to walk, I suggest jogging the last 5s of each recovery to lead into the effort, and ensure you jog the whole recovery between the 15s intervals, as they come around quickly.

This is a relatively short session, just 20 minutes total so please put as much effort in as you can.

Jodee and I will stand at opposite corners of the Eastways loop and simultaneously blow our whistles to mark the start and finish of each effort.

Whistle blown once = start of effort

Whistle blown twice = start of recovery

Please feel free to programme this session into your watches.

We have an optional extra at the end of the session which is a 10 minute run at marathon pace. I stress the word ‘optional’ as you may wish to head straight into cool down Stretches. If so that’s absolutely fine.

We really hope you enjoy this weeks session 🙂

Max and Jodee

Speed Development Session

    • 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

 

Comments

  1. Jodee Mayer says:
    12 August 2021 at 12:52 PM

    Hi all, I can see we may have a few first timers to Eastways for the session tonight – postcode is roughly CM8 3YN. There is parking if you’re driving. Max and I look forward to seeing you there and drop us a message if you get lost.

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