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


Speed Development Session
I have read the WRC 'Return to Club Activities - Health Screening & Disclaimer' document and am able to answer 'No' to questions 1-4. I accept that all training is undertaken at my own risk and that it may be necessary to breach social distancing if medical treatment is required in an emergency. *
  1. Katie Layley
  2. Simon Scott
  3. Angela Wray
  4. Simon Cresswell
  5. Abby Reilly
  6. Andy Lager
  7. Stephen Sawyer
  8. Clive smith
  10. Geoff Reddin
  11. Ian Lucas
  12. Dean Whittaker
  13. Charlotte Roberts
  14. Andy Watson
  15. Adam Salkeld
  16. Pete Riley
  17. Banksy
  18. Jonathan Moore



  1. Haydeh Safavi Haydeh Safavi says:

    Hi Karen and James
    I’m afraid I’m going to cancel tonight’s session. Sorry for the late notice. Hope someone else can take my place.

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