Thursday Speed Development – Thursday 19th May – The Jake Wightman

16 May 2022 - By Scott Darney

What:    Speed Development – Jake Wightman Intervals (2min/30, 30/1min)

When:   7:30pm meet, Thursday 19th May

Where:  As per diagram below, top of field opposide Helen Court (next to Maldon Road Park).  Parking available in Tescos or at the back of the field.

This weeks Speed Development is a return of the Jake Wightman session which will consist of:

8 sets of:

  • 2 mins effort / 30s recovery walk or jog
  • 30s effort / 1 min recovery walk or jog

The 2minutes efforts should be run at roughly 10k pace with the 30s efforts run at 1mile to 5k pace.  In theory the pace is not too important so long as you make the 30s efforts faster than the 2minute efforts.  The intention as usual is to try and make it a progressive workout so you can get faster towards the end rather than slower – this will mean you have to try and pace the session right!

Feel free to program the session into your watches however we will blow a whistle to indicate the start/end of reps/recovery.

Please use the sign up link below to confirm your attendance.

Scott and Sasha

Speed Development Session
    • 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

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