Speed Development Session – Thursday May 13th

10 May 2021 - By Karen Flowers

The Aussie 5k

This week’s session will be held at the Rickstones Academy Track and will start at 7:30pm

As always please try and do a warm up run prior to the session of between 1 and 2 miles

The session is quite simple and is a development from last weeks 40s run, 80s rest (which is an adaptation of a 200m track session one on time rather than distance).

It is 12 sets of 200m at 5k pace with 200m float recovery. Depending on fitness level the “float” can be as fast at Half Marathon pace or just an easy jog but it needs to be moving. It’s supposed to be a continuous effort where the recoveries are also reasonably tough. The idea is that you run 4800m, which is just shy of 5k and with the correct recovery the time taken should be close to your 5k time.

Look forward to seeing you

Karen and James

 

• 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