Thursday Session 25/5 – Meet at New Rickstones Academy track

23 May 2017 - By David Jobling

Back on the track for our Thursday session with JC & DJ – meet please 7.30pm at the New Rickstones Academy track, Conrad Road, Witham CM8 2SD.

After warm up jog and dynamic stretches, we’ll be doing drills and 300m repetition efforts with walk recoveries.

The session main part will be split into 2 blocks of 15 minutes with a break (TBC) in between for recovery and hydration.

Working in groups of 3 to 4, pacing guidance is 20-30 seconds quicker than your 5k pace – so for example if you run a 5k in 24mins that pace would be 7:43m/mile and your 300m effort for Thursday would be around 7:20m/mile – we’ll have pace charts available to assist if needed.

Technical focus will be on quick heel recovery, knee lift and leg turnover.

We’ll close with cool down jog and static stretches.

Those racing HBO 10k Monday may perhaps select a less aggressive pace altho there is this week that extra 1 day to recover as it’s a Monday race.

It looks like being warm so advisory is to bring drinks with you – drinks & clothing layers may be left trackside.