Thursday Session 16/10 – 300s

14 October 2025 - By David Jobling

Our session on Thursday is 300m repetitions which focuses on getting our bodies used to running at speed & recovering.

We’ll be using the Gershwin Boulevard location, meet 7.30pm please warmed up and ready at the start location indicated on image below.

Parking options are the usual nearby locations, be aware please of any time limitations or maybe park next to Haygreen Road recreation ground but wherever you do park please do park considerately and especially if using any of the nearby residential areas.

The repetitions are 300m between the start point & the junction with Holst Avenue, we’ll probably split the group to start at opposite ends at about the same time.

Session structure is as per Garmin screenshot below which those of you signed up for the FS link will hopefully receive automatically.

The session main part will run for around 35/40 minutes and it’s split into two parts with a longer break in between – so in the first part everyone will do 6×300 with 1 minute static recovery after 1-5 and a 2 minute static recovery after the 6th repetition, the session will then resume for further repetitions with 1 minute static recoveries but the session will end after a total time of 35-40 minutes when everyone will hopefully have had the opportunity to complete 10-14 repetitions within that time.

Pacing – even paced 5k or sub 5k, quicker than “Tuesday” chatter/tempo pace.

Recoveries – ideally static/moving around, please be mindful when recovering next to adjacent properties.

Please keep to the left when running out and back along the footpath and be aware of and courteous to other footpath users and dog walkers – and oncoming runners!

Sasha and I look forward to meeting up with everyone on Thursday. DJ