Thursday Session 29/10

27 October 2026 - By David Jobling

Our Thursday session is another new one for us –  5 Tempo – 4 – 3×2 – 90×4, so a 30 minute time based workout aimed at getting us used to running at speed with everyone starting and finishing at the same time.

It’s available in easy to follow Final Surge format including lap button WU, details tho are as follows for a quick looksee or for those not signed up for FS or wishing to manually program into Garmin or self manage:

• 5 mins Tempo (2 mins), 4 mins (90), 3 mins x2 (75), 90 secs x4 (45) = 30.00.

• Progressive pacing across the shortening time/distance.
• Pacing “guide” – Tempo 10kP + 30 secs, to 10kP, 5kP & sub 5kP.
• So that’s 5 mins tempo with a 2 mins recovery, 4 mins at 10kP with a 90 secs recovery, two times 3 mins at 5kP with 75 secs recoveries then four times 90 secs at sub 5kP with 45 secs recoveries.

• Recovery: Mainly static/walk with maybe a little jog before next repetition.

• Duration: 30 minutes.

Please meet 7:30pm warmed up and ready at the “Redrow” Wendon Avenue/Raven Drive, W3W location ///forum.tones.tries

Beth & I look forward to meeting everyone.