Thursday Speed Development – 60/30 Fartlek

18 December 2019 - By Scott Darney

All,

This Thursday will see the final Speed Development Session before we break for Christmas and the New Year.

We will return to the popular(?) Eastways Industrial Estate 400m loop for an end of year sharpener where you will run 20 sets of 60 seconds effort / 30 seconds recovery, with a 2 minute rest in the middle.

Overview and Gramin Screenshot below:

10 x 60s effort / 30s recovery
2 mins rest
10 x 60s effort / 30s recovery

This is a slightly longer session of 32 minutes overall, however less than half of overall the session is running at effort pace.

The guide pace for the efforts is 5k pace and the recoveries should be run at easy jogging pace in order to regroup with those around you. However, you can run easier on the efforts based on current fitness, motivation etc or if you are training for a particular race you may wish to run the efforts at goal race pace.

Please can as many of you programn this workout into your garmin as possible as you won’t all be able to hear my whistle to indicate the start/end of rep/recovery.

Don’t forget to wrap-up accordingly for the weather and ensure that you wear your high-viz.

See you all there!

Scott