Thursday Speed Development with Becky: …5…4…3…2…1!

3 March 2021 - By Becky Grimwood

Hello all!

I have been away from the club for a little while due to the birth of my baby boy and therefore haven’t planned any sessions for you for what seems like ages! I am pleased to write about one of my favourites for you this week and I hope you have lots of fun – please do post on Facebook and let me know how you get on!

The session this week is 5, 4, 3, 2, 1, which is a fartlek workout. I have chosen this one as it is one I really enjoy, one which can be adapted for any terrain, route, ability level, pace and mood! I have seen that there is a similar named session which you did back in October, so be aware not to get the two confused. I have run this session when I have been returning from a period of little running, when I have been at my fittest, and when I have been specifically training for an event. By the time you have done the first 5 minute blocks you are a third of the way through, so it seems to go super quickly too! It is one I love coaching as I can see how much people enjoy it – they seem to get a lot out of it and don’t curse me (too much!)

Please note, the main session starts with ACTIVE RECOVERY – not the speedy section.

The details are –

Warm up –
Warm up jog, approx 10 minutes. At the end of the jog, complete some dynamic warm up moves as you would usually in the club sessions. My go-tos are: Walking lunges, heel flicks, high knees, hamstring stretches with walking breaks (and chicken sweeps for those who remember them!). This is your time to warm up any specific areas of your body which are a bit lazy or feeling stiff. Taking time to warm up well will mean you get more out of the effort session itself.

Main session –
5 min run active recovery, 5 min run tempo effort
4 min run active recovery, 4 min run bit quicker than last effort
3 min run active recovery, 3 min run bit quicker than last effort
2 min run active recovery, 2 min run bit quicker than last effort
1 min run active recovery, 1 min run bit quicker than last effort

Cool down –
Cool down jog (approx 10 minutes) + stretches + cheer for how marvellous you all are for making the effort to do the session on your own. Please see the stretch sheets on the website if you do not know how/ what to stretch after a session.

Pace guidance –

‘active recovery’ – please consider this an easy conversation pace. Not quite Duracell bunny (could keep going forever pace), but it should feel very comfortable to maintain for a long time.

‘tempo pace’ – a pace at which you would race a 10k – 10 mile race, approx a tues night pace or just a little quicker. You can still chat a little but full on conversation is not possible, especially towards the end of the segment.

Each ‘effort’ segment should then be a little quicker each time. You will be decreasing the length of time of the effort, whilst simultaneously increasing pace. You mind will think, ‘this is easier it is not as long’, so you will be capable of going quicker. Think to increase it to approximately 15 seconds per mile quicker each time if possible. If you start of at a quick tempo, this should feel tough by the end!

As I said at the start, this is a session suitable for all. If you, like me, are returning to running then consider it a walking active recovery and a jog/gentle run for the session. If you are in training for an event, or you are currently a fine physical specimen in peak condition, then really look at those paces and plan out a target for each one, ensuring your pace gets quicker each time. For those experienced in these types of sessions, you might want to start slightly quicker than tempo, but only you will know if you are capable of this.

As ever, go with how your body feels, soak up that lovely fresh air, and ENJOY!

I hope to see you all soon.

Happy Running!

Becky