Thursday speed development – Fast 300s
13 September 2021 - By sasha rush
This Thursday night’s speed development session is designed to be short and sharp, suitable for all abilities and so all our members can get the most out of it.
If you are coming back from an injury or have any concerns please speak to the coaches or drop us a note in advance in the ‘Leave A Reply’ section below.
Please do a warm up consisting of 1-2 miles before the session and meet at Gershwin’s Boulevard for 7:30pm where, following some dynamic stretches, our activity will take place on the wide footpath that runs the south & east side of the pond.
The long drag is 300m long so should work perfectly. As you’ll be running up and down it is important to keep to the left on your direction of running, and also be aware of others users of the footpath (especially dog walkers).
Pace will be based on your goal 5k pace (or slightly faster), with a 1 min standing/walking recovery at the end of each rep, before you turn around and run back in the opposite direction. Pacing is important here – you should end your last rep at the same pace as your first.
There will be 2 periods of 15 minutes, with a 2 minute recovery between sets. Then a gentle cool down of 1-2 laps of the pond and some stretching, you can do this at home if preferred.
Runners should expect to run between 5 & 7 reps of 300m per 15 minute set, based on your 5k race pace.
Beth Shippey will be assisting the warm up and explanation of the session as part of her LIRF course, this needs to be filmed in order to submit to England Athletics. We need at least 5 willing volunteers who are happy to be filmed, please let us know if you would prefer not to.
See you there
Sasha, Becky and Beth