Thursday Speed Development Session – 14th October 2021

11 October 2021 - By Scott Darney

This weeks Speed development session will be 800s with an added challenge.

Usually 800s are done on the track or at best for us in witham, at Eastways loop! However to mix things up a bit and replicate some road racing we will do ours this week on an undulating loop around Cromwell and Chelmer Road in Witham.

We will meet at the yellow circle shown below at 7:30pm and perform a warm-up and drills and then start the session where we will head up Cromwell Way, left at the top down Chelmer and then come back round.

We will perform roughly 3-6 reps and have a 2 minute rest in between each rep.

The target pace for each rep is your target 10k pace so slightly quicker than your pace on Tuesday if you use this as a tempo run.

Please sign up using the form below to allow us to keep a track of who is attending.

Thanks and see you all on Thursday!

Scott & Kerry

• 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