Thursday December 3rd – First post Lockdown Speed Development Session

29 November 2020 - By Karen Flowers

Good News! We can meet up again next Thursday for a return to our Speed Development Sessions

So why not start with re-visiting one of our favourites….


Pyramid Effort Recovery

2 min 1 min

3 min 1 min

4 min 2 min

5 min 2 min

4 min 2 min

3 min 1 min

2 min End

23 min efforts 9 min recoveries

Pace guidance is to run the efforts at 5k pace with your recoveries being run at an easy pace

The session will be held at Eastways Industrial Estate at 7:30pm – please ensure you sign up below prior to the session

As usual, please would all members ensure that they:

1. (If you can) program the session into your watch prior to the session
2. Perform a warm up jog prior to the session
3. Meet coaches at the session location
4. Wear reflective, HI-VIS Clothing or a head/ body torch
5. Do not attend if showing any COVID-19 symptoms
6. Do not attend unless pre-registered & relevant COVID-19 disclaimer has
been agreed
7. Perform the workout in groups of no more than 6 & adhere to current
COVID guidelines by staying 1-2 metres apart during the course of the
8. Ensure appropriate distance given when overtaking
9. Perform a suitable 1-2 mile cool down jog and appropriate post session

Looking forward to seeing everyone again

Karen & Kerry


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. *


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  1. Kevin Atwill Kevin Atwill says:

    Sorry I must pull out of tonights training (3rd Dec). Rgds Kev A

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