Thursday Speed Development 500s: 400/100

12 October 2026 - By James Montgomery

All,

This week Nadia and I will be coaching around the Redrow Estate. Please meet at 7.30pm having completed a warm up jog before meeting.

The session is simple and will be explained further on the night – you will run for 400m, then sprint for an additional 100m before a walking recovery of 100m. This format will be repeated for the duration of the session, around 30 minutes.

As a guide around 5k pace for the 400 into 1500m pace for the 100s. It is a hard session and a walking recovery is the suggestion.

The meeting place is the junction of Porter Way and Raven Drive (w3w///lung.limp.serve).

Please do a warm up before meeting (10 mins at least, 1-2 miles ideal) and please ensure you are wearing hi viz (this does not just mean a brightly coloured t-shirt, which is fine for during the day for being seen) or reflective elements please and/or lights.

Please park considerately or consider parking at Aldi (please note parking restrictions) or at the Haygreen Rd sports ground beforehand (/// found.gravel.swear).

Nadia has added the session with 12 repeats on Final Surge, an alternative plan might be to use the lap button on each change over if you think you may do more repeats.

Nadia and I look forward to seeing you then.

Monty