Pyramid Session – Thursday 24th February 2022

23 February 2022 - By Rachel Pearsons

This weeks speed development session will be held at Eastways Industrial Estate at the usual start time of 7:30pm. We will use the 400m loop at the end of the Industrial Estate.

After the usual warm up and dynamic stretches, the Pyramid session will be set as below and we will complete 3 sets of;

1 min effort – 1 min recovery
2 min effort – 1 min recovery
3 min effort – 1 min recovery
2 min effort – 1 min recovery
1 min effort – 2 min recovery

Ideally, you will run the effort at your 5k pace but can do this faster if you are not racing at the weekend or are injured. Recovery can either be a gentle jog or a walk.

Feel free to programme this session into your Garmin (other devices available!) to help the coaches on the night.

Kerry and I look forward to seeing you all.

Rach.

• 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