Thursdays speed development 14/03/24

11 March 2024 - By Sasha Rush

The session this Thursday is 600m repetitions, nudging up the effort distance a bit this week.

We will meet on Gershwin Boulevard somewhere near here  – https://what3words.com/dips.hidden.neck  – ready to start at 19.30.

As normal, please do a warm up jog before the session, but we will run the 600m loop before we do the warm up drills so you can familiarise yourselves with the loop.

Please wear hi viz and/or lights.

After our warm up run and drills, the plan is to run 600m efforts from our starting point, around the Gershwin pond in a clockwise direction and finishing the 600m effort near the bollards – the recovery is then an easy walk back to the starting point, and then go again.

We’ll break it down into two blocks of around 15 minutes each with a 2 minute recovery between each half, meaning the session should last around 30-35 minutes.

In terms of pacing, a guide would be slightly quicker than your current 5k pace, but the aim is (as always) for all of the reps to be completed in a similar time.

While you’re doing the session we’ll have somewhere for those clothing layers, drinks  etc.

We look forward to seeing you on Thursday.

Sasha and Lysia