Speed Development – Hills – Thursday 17th October

15 October 2019 - By Rachel Pearsons

This weeks speed development session is the Kenyan Hill session using Spa Road in Witham.

We will meet at Witham Leisure Centre, 7:30pm for a prompt session briefing and departure up Spinks Lane and on to Asda at the bottom of Spa Road. We will then complete our warm up with dynamic stretches, before sending you up Spa Road.

This session will last for 30 minutes and will consist of the same structure as before. You will run up Spa Road and turn around when you get to the underpass bridge at the top of Spa Road (opposite the parade of shops) and turn around and run back down. You can repeat this 2 or 3 times before taking a 1 minute rest. The pace suggestion for this session is no quicker than your 5k pace, but at a faster pace than what you would run your LSR at. The session aim is that you run down the hill the same speed you run up the hill. So unlike other hill session, your recovery is not the downhill section but the 1minute standing recovery you get at the end of your 2 or 3 rep set. So this is all about pacing and consistency with your pacing, with a hill thrown in for a bit of a challenge!! Simples!!

Sasha and I look forward to seeing you all at the Witham Leisure Centre. As always, all abilities are welcome.