Thursday Speed Development – 9th September – Pyramids

6 September 2021 - By Karen Flowers

This week we will meet at Eastways Industrial Estate at 7:30pm for warm up and drills (Post Code CM8 3YN)

The session this week is Pyramids but instead of a Pyramid based on time – this week it will be a distance pyramid

There will be 2 sessions available:

1. Runners running 25 min or quicker 5kms

400m (1 lap 90s rest)

800m (2 laps with 2 min rest)

1200m (3 laps with 3 min rest)

1200m (3 laps with 3 min rest)

800m (2 laps with 2 min rest)

400m (1 lap 90s rest)

 

2. Runners running 25 min+ 5km

400m (1 lap 90s rest)

800m (2 laps with 2 min rest)

1200m (3 laps with 3 min rest)

800m (2 laps with 2 min rest)

400m (1 lap 90s rest)

As we are doing 2 sessions together, if possible, please programme your session into your watches

Pace guide will be 5k pace

Please note:

As you arrive, feel free to perform a warm up jog around the 400m loop once or twice

As the light is fading fast please wear your reflective lights and high viz

Look forward to seeing you

Karen and Sasha

 

• Lisa Leader, Marshall
• Shane Ketteridge- Marshall
• Colsey
• Colsey – marshal
• Leanne Andrews Run
• Karen Flowers, Marshall
• Andrew Read – Marshall
• Angela Read, Marshall
• Sarah Naughton – Marshall
• Céline Marshall
• Beth Shippey- Marshall
• Fiona Collins – Run
• Wally-run
• Nadia – run
• Lucy _ run
• Clive Smith
• Damien and Luca Walsh (both to Marshall)
• James Montgomery – Marshall
• Steffan Doherty (Run)
• Geoff Reddin run
• Nick O’Hare
• Dawn Shilling – Run
• Maggie Mason Run