Thursday Structured Training Session – Long Pyramids

28 February 2017 - By David Jobling

It’s long pyramids on the schedule for this Thursday, if you haven’t tried a Thursday or a pyramid session before why not come along as you’ll be in good company.

We’ll be heading to the Eastways loop for the session, any wanting to run on Thursday evening and are doing the Essex 20 on Sunday could take option of say 4-8 as you feel steady 400’s rather than the long pyramid session.

Emma and I will be doing our best with timings for you all but to help us, you and others with the session, if you can please set your timer and shiny new toys for the session as below:

Pyramid Effort Recovery
2 min 1 min
3 1
4 2
5 2
4 2
3 1
2 End
23 min efforts 9 min recoveries
Total 32 min session

For those not doing the Essex 20, pace guidance would be 5k pace and skills focus on holding and maintaining technique during and to the end of each effort section.

We’ll head off from the Leisure Centre at 1945 for our warm up jog to Eastways for drills and dynamic stretches before the main part of the session, there’ll be somewhere for you to store layers/headtorches/drinks/phones/keys whatever during the session.

Emma and I look forward to meeting up with everyone on Thursday.


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