Thursday Speed Development – “Doubling Down”

28 March 2022 - By David Jobling

“Doubling Down” is our speed development session this week – bit of a play on some of our other sessions and a newish structure for us.

It’s 21 minutes of repetition efforts and getting the body used to running at varying speeds, it comes up a bit shorter than a few of our favourite Thursday treats plus it’s all over and everyone finishes at the same time in (just!) 30 minutes. So what’s not to like………

Meet Eastways 7.30 pm where we’ll use the full length and loop as we did a few weeks back – please do warm up jog/run 1-2 miles before.

Details below, it’s Garmin friendly for those looking to load which will help both you and your coaching team (Garmin screenshot to follow) – Sasha and I will assist with timing where possible:

Effort Time   Recovery Time

4 minutes      1.30
4 minutes      1.30
3 minutes      1.15
3 minutes      1.15
2 minutes      1.00
2 minutes      1.00
1 minute        0.30
1 minute        0.30
30 seconds    0.30
30 seconds    Workout finished

Recoveries:   Fairly static/walk.

Pacing:          Quicker than Tuesday “chatter pace”, trying to go a little quicker and add a little more speed as the repetitions become shorter and shorter – so working through 5 gears from 10k pace to finally strides pace for the last two thirty second efforts + we’ll have a couple of technical points to think about as well.

Sasha and I look forward to meeting up with everyone Thursday.

Please sign up below.

• 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