Thursday Speed Development – 2nd September – Progressive 800s

1 September 2021 - By Scott Darney

As we approach some levels of normality we can keep these posts short and sweet, just like the good old days!

This week we will meet at Eastways Industrial Estate at 7:30pm for warm up and drills (Post code CM8 3YN) and the session will be progressive 800s.

You will run 2 laps of the 400m loop and rest for 2m 30s between each rep.
The session will last approximately 30-35 minutes and you will run as many 800s as you can which should be somewhere between 4 and 6 reps.
The goal is to speed up on each consecutive rep so that each 800m is progressively quicker than the last.
Pace guide for the first effort should be roughly your tempo / Tuesday night pace with progression up to around 5k pace if you can manage it. Ease up to Half Marathon Pace if you want to be a little more cautious.
The aim is not for the biggest progression – a 1 second improvement per 800m will count as a successful session -pacing is critical!

Please note:

– As you arrive, feel free to perform a warm-up jog round the 400m loop once or twice (coaches and other members can direct you)
– As the light is fading fast it’s likely to be dark quickly so please wear your reflective, lights and high-viz – reflective/high viz clothing will be mandetory very soon for evening sessions.

We look forward to seeing as many of you there as possible.

Scott and Jodee