Speed Development 07 April 2022 – Kenyan Hills

6 April 2022 - By Jodee Mayer

Speed Development this week will be a Kenyan Hills session.

Please meet at 7.30pm, having done a warm up jog, at the junction of Spa Road/Highfields Road/Asda where we’ll do a few dynamic stretches and warm up drills before kicking off the main part of the session which will last around 30 minutes.

The goal of the session is to run uphill efforts followed immediately by the same distance section downhill at the same pace & time. So if it takes you 2 mins to run up, it should take you 2 mins to run down – simple!

Pace guidance is roughly tempo pace – and let me or Kerry know if you have any queries on this – but no faster, however the effort will be more relaxed on the return as you will be going downhill and this will give some recovery.

So, as last time we did the session, the uphill effort will be up the footpath on Spa Road to where it flattens out at the overpass (a well known WRC effort turnaround spot) where you will turn back for the downhill recovery and then go again.

Last time we did this, the popular choice and final structure we arrived at seemed to be to do 2 hill reps (1 rep = up and down) followed by a 2 minute break, and then go again and continue until approximately 30 minutes had elapsed altho we may have to juggle the reps towards the end to make sure we don’t go over, or too far over!

It’s probably a structure best for the button on Garmins, though it could be programmable if you know the distance!

From a H&S perspective, please be mindful of other footpath users and do please keep to the left when running to avoid oncoming runners.

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

Please sign up below.

• 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