Thursday Speed Development Session – Pyramid Block 30

26 April 2022 - By David Jobling

A pyramid block structure of 30 minutes is our speed development session this week comprising some shorter repetitions – and all on the flat.

Meet Witham Park (smaller one – see map for park location) for a 7.30 pm kick off please.

Access to the park is via the footpath at bottom of Maldon Road Park (please see location map above) or via the footpath from Riverwalk leading into the bottom of the smaller park we will be using and which is next to and overlooked by Helen Court. Access is also possible via River View off Maldon Road. Parking is usually available on Newland Street, at the sports centre or one of the nearby supermarkets – all an ideal short warm up jog from our session location.

Please do warm up jog/run 1-2 miles before.

Another play on some of our other sessions and a newish structure for us, again it’s all over and everyone finishes at the same time in 30 minutes and just before it’ll be getting dark at 8.20pm ish.

The session workout itself is 21 minutes of repetition efforts and continues getting the body used to running at speed, details below:

Effort time      Standing/Walking Recovery

1 minute           30 seconds
1                       30
1                       30

2                       45
2                       45
2                       45

3                        2 minutes

2                       45 seconds
2                       45
2                       45

1                       30
1                       30
1                       End of workout

Total session time: 30 minutes (21 minutes efforts, 9 minutes recoveries)

It’s Garmin friendly for those looking to load which will help both you and your coaching team – Kerry and I will assist with timing where possible.

Recoveries will be static or slow walk at most please.

As for pacing, quicker than Tuesday “chatter pace” and around or just under 5k pace please.

Kerry 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