Thursday Speed Development – Track @New Rickstones Academy 7.30pm

13 July 2021 - By David Jobling

We’re at the track at New Rickstones Academy, Conrad Road, Witham again on Thursday this week at 7.30pm for the second week of our three week residency there as we prepare for the Summer 5k at The Angel, Kelvedon on 29th July (to be confirmed).

Please plan to do a warm up run before 7.30pm – this can be done around the track/field beforehand or around adjacent roads – so we can kick off with some drills and the main session part as soon as possible after 7.30pm.

As with last week, session details will not be posted in advance and instead will be a surprise for all athletes – this means they will be simple to follow (start/stop on whistle) and for those who like to review stats and splits then best you manually lap your watch at the beginning and end of each repetition. The format works well on on the track with a mixed group of runners.

We will be doing a mixture of repetitions, rough pacing guidance is as follows and we may (or may not?) cover some or all of these distances:

Up to 400m – roughly 5k pace
600m -800m – roughly 10k pace
1,000m -1,200m – roughly 10m-HM pace

After the session main part, please also do a cool down jog and post session stretching either with the group or independently if not staying.

For anyone who is unable to attend, please let me know either below or via FB and I can provide you with the session details or a similar session to run but please don’t run it early and post details on strava so that everyone knows what the session is – part of the “fun” is the suspense and surprise of not knowing!

For this session your coaching team – big thanks to Monty & Kerry – will be able to accommodate up to 36 members so please sign up below to book your spot. DJ.

Speed Development Session
I have read the WRC 'Return to Club Activities - Health Screening & Disclaimer' document and am able to answer 'No' to questions 1-4. I accept that all training is undertaken at my own risk and that it may be necessary to breach social distancing if medical treatment is required in an emergency. *
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  1. Sasha Rush says:

    Hi coaching team! I can’t make it now have a good session
    Sasha x

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