16 October 2023 - By James Montgomery


  • What:      Speed Development Undulating 800s
  • Where:    Chelmer Road/Cromwell Way – what3words meeting point: elsewhere.rely.blotches
  • When:     7:30pm meet – please do a warm up jog before the meeting time

Please join myself and Karen for this week’s Speed Development Session which will be the undulating 800s on the loop around Cromwell Way and Chelmer Road in Witham.

We will meet at the What3Words point (see above) at 7:30pm and perform a warm-up and dynamic drills and then start the session which will comprise single loops of Cromwell Way, left at the top down Chelmer and then come back round.

We also strongly advise you to do a 10 – 15 minute light jog beforehand, for example 2-3 laps of the session loop.

For the session, you will perform roughly 3 – 6 reps and have a 2 minute rest in between each rep with an aim to make the session last approximately 30 minutes.

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.

Thanks and see you all on Thursday!

James & Karen

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