SPEED DEVELOPMENT – BEELEIGH ABBEY HILLS

7 June 2023 - By Sasha Rush

The lighter evenings means we can start to venture out to some of our other speed development locations, and this week we are off to one of my favourites Beeleigh Abbey in Maldon. This is a hills session, hill sessions are essential in building strength and stamina.

We will meet in Tesco car park near the Click and Collect (marked in pink below) ready to leave by 7.30pm.

We will do our warm up jog together along the river to the Abbey, which is about 1.2miles. We will then do some dynamic stretches.

The location is lovely and quiet and there’s not much apart from a couple of houses at the end of the lane so we probably won’t see many cars, if any at all.

We will be running a hills pyramid session where we will use lamp posts to run further up the hill with each effort. Each lamp post is about 50m apart making each effort longer than the previous. There are 10 lamp posts all together.

Session overview:

• Out to the first lamp post at tempo pace (Tuesday night pace) or 10k pace
• Recovery jog back down the hill to return to the the start
• Then repeat the above 2 steps to the next lamp post

Whichever lamp post you get to after the first 15 minutes you will then repeat to return back down the pyramid with your efforts getting shorter until you return back to the first.

The session isn’t really one you can programme, so you will need to be on the lap button if you want to check your stats.

Please don’t forget to bring a drink……and bug spray!

See you all there

Sasha & Scott