Thursday 2nd April Speed Development & SD Champs Race 2

30 March 2020 - By Scott Darney

This thursdays Speed Development ties in nicely with the Social Distancing Championships and our 1 Mile Time Trial.

In short, the session is a 1 Mile Time Trial and will look something like this:

– 0.5-1 mile warm-up with strides.
– 5 minutes resting recovery
– 1 Mile Time Trial (SD Championships)
– 5 minutes resting recovery
– 0.5-1 mile cool down

In your 0.5-1 mile warm up you will add 6-8 short bursts 10-20 seconds which will raise the heart rate and hopefully prevent you from injuring yourself in the Time Trial.

For the higher-mileage runners who are looking for a more demanding and longer session, I would suggest something like the below, ensuring that you add any additjonal miles to the end of the session (cool down):

– 1-2 miles easy warm-up with strides.
– 0.5-1 mile steady/tempo
– 5 minutes resting recovery
– 1 Mile Time Trial (SD Championships)
– 5 minutes resting recovery
– 0.5-1 mile steady/tempo
– 1-2 miles easy cool down

We encourage you to perform at least a 10 minute warm-up prior to the start of the session and 10 minutes stretching at the end.

Things to consider:

-Make sure that your route is safe.
-Consider, if you have to cross roads, that you can approach them safely and see approaching traffic.
-Make sure that you follow Social Distancing recommendations at all times by picking a route or time of day which makes this easier to comply with.
-Wash your hands as soon as you get home!

Any questions please let me know.

Enjoy!

Scott

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