Thursday Session Short Pyramids 30 60 90
3 October 2017 - By David Jobling
Back on the flat this week then, our session this Thursday will be a short pyramid structure with 3 run blocks of 30, 60 and then 90 seconds efforts and back down again – a structure we did last year and some of you might still have it saved in your Garmin or other device – a great way to get our bodies used to running at speed and become faster.
All are welcome and the session is suitable for all, those taking part in the XC relays though or the Tiptree 10 at the weekend might just want to ease back on the gas a bit to save themselves for those events.
After our meet and briefing at Witham Leisure Centre, we’ll head off for our warm up jog as a group to the Eastways location for some drills before we kick of the main part of our session.
So the plan is we run quick short efforts of 30, 60 & 90 seconds out in the same direction, and then 90,60 & 30 seconds back the way you came to get to roughly where you started – and we’ll do that 3 times so that’s 3 lots of 30,60,90, 90,60, 30.
Recovery will be standing/regrouping for 30 seconds between each effort.
2 minutes recovery after 1st & 2nd block, when you get back to where you started.
We’ll start off in our groups at different points to avoid congestion on the return legs.
The session structure can be programmed into your Garmin or other device, or a simple countdown/repeat or similar function set at 30 seconds will help you with the session.
Total time for main part of the session will be 29 minutes and 30 seconds.
There’ll be somewhere to leave clothing layers/drinks or other items during the session.
And on whistle duty, Graham and I will do our best to assist with timing – we look forward to meeting everyone Thursday. DJ