Speed Development Session – Thursday 10 December

7 December 2020 - By Jodee Mayer

Hello everyone,

In what will be little surprise to anyone, the last “in person” Speed Development session of the year will be the coach’s choice of the Moneghetti Fartlek. Again, the session will be limited to 24 participants – further details below.

The session will take place on Thursday 10 December 2020 at the Eastways Industrial Estate (approximately at CM8 2FB). Please meet (having completed your warm up jog of 1-2 miles) ready to start the warm up drills at 7.30pm.

In summary this is a 20 minute workout as follows:

2 x 90 seconds effort / 90 seconds recovery
4 x 60 seconds effort / 60 seconds recovery
4 x 30 seconds effort / 30 seconds recovery
4 x 15 seconds effort / 15 seconds recovery

The effort pace should be at around 5k pace (though if you are returning to speed development sessions after a break, aim for between 5k and 10k pace) and the aim is to maintain the same pace or progress to a faster pace on the shorter efforts if you are able to.

The guided recovery pace is a floating recovery but please choose your recovery pace in order to dictate the intensity of the workout from the following (1 being the hardest):

1. Floating Recovery – between 5mile and 10k pace
2. Race pace recovery – Half marathon pace or marathon pace
3. Jogging recovery – easy jogging
4. Walking recovery

Rachel and I will stand at opposite corners of the Eastways loop and we will blow our whistles (hopefully at the same time!) to notify when to run and when to recover:

Whistle blown once = start of effort
Whistle blown twice = start of recovery

However, it would be very useful if members could also program the session into their watch so I have attached a screen shot of what the session looks like.

SIGN UP

Please can all members ensure that they:

• Do not attend if showing any COVID-19 symptoms;
• Do not attend unless pre-registered and the relevant Covid 19 disclaimer has been agreed (please see further below);
• Perform the workout in groups of no more than 6 and adhere to current Covid guidelines by staying 1-2 metres apart during the course of the session;
• Maintain appropriate distance given when overtaking;
• Wear reflective, HI-VIS Clothing or a head/ body torch; and
• Perform a suitable 1-2 mile warm up jog before the session and cool down jog and appropriate post session stretching (see the WRC Stretching Guide for some examples if you need them).

In order to take part in the session you must first read the COVID-19 Health Screening Questionnaire and Disclaimer (you will need to log in to view).

Once you have read the Disclaimer, to take part in the session please complete the below which will provide the coaches with your name and mobile telephone number for track and trace purposes, and tick to confirm your agreement to the disclaimer.

 

• 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

Important

The current England Athletics guidelines restrict us to 12 persons per coach and as we usually have 2 coaches present we are currently limiting the sessions to 24 people; this will be operated on a first come, first served basis. Once we have reached 24 people, we will operate a waiting list from those who have requested to take part should anyone drop out. We will contact you if you are not in the initial 24 attendees and you will be added to the waiting list unless you advise us otherwise.

After registering if you find that you are no longer able to attend, or your details change after signing up, please notify the coaches so that we can update the information or fill your space from the waiting list.

We look forward to seeing you on Thursday.

Jodee & Rachel