Speed Development Thursday 30th: Dancing Dicks Pyramids

27 July 2026 - By James Montgomery

All,

Please join James and myself for our Dancing Dicks Pyramids session along Blunts Hall Road this week.

We will assemble at Asda, Highfields Road 1915hrs onwards for a prompt 1930hrs depart.  We will then head off for a warm up jog/run to the location, where we will do some dynamic warm ups prior to starting the 30 min session.

The plan is we run quick short efforts of 30, 60 & 90 seconds out in the same direction up Blunts Hall Road towards Dancing Dicks Lane, and then 90, 60 & 30 seconds back down the way you came to get to roughly where you started – and we’ll do that 3 times so that’s 3 blocks of 30,60,90, 90,60,30. In between the sprints/efforts there will be standing recoveries of 30 seconds.  So run 30, recover 30, run 60 recover 30, run 90 recover 30 etc etc.  There will be a longer 2 minute recovery after the 1st & 2nd block, when you get back to where you started.

The aim is to run the same pace going up through the pyramid as you do going down. Be mindful though that whatever pace you choose will need to be continued for all 3 efforts, so choose your pace wisely. Since it looks like being a hot one, be sensible with your pacing, we’d suggest similar effort for 5k but be mindful that the heat will make absolute pacing harder. Please be adequately hydrated before the session and bring something with you to drink during and after the session.

The session structure can be programmed into your Garmin or other devices but James and I will also bring our whistles on the day as well.

 

We look forward to seeing everyone on Thursday.

Monty