Thursday Speed Development – 800m Session

16 June 2021 - By Rachel Pearsons

Our speed development session this week is a progressive pace 800m session with static recovery.

A session tailored for all, please be cautious though if you have been feeling unwell, recovering from any recent injury or condition or if you are currently significantly increasing your weekly mileage as part of any long distance focus event.

We will be meeting at Park 1 (where we have previously had the ‘Park Life’ session for a 7:30pm start. The 800m will be two laps of the park.

Please keep an eye on any updates with regards to the weather. Heavy storms are forecast which may result in the session being cancelled.

You can decide on the number of repetitions of say 6-8 and also decide on a recovery time of say 90 seconds or 2 minutes at your option.

If selecting 6 repetitions it will give you 3 miles of speedwork which may be sufficient for most and perhaps a more usual or standard session duration for us of around or just over 30 minutes.
8 will give you a slightly longer session with 4 miles of speedwork.

The plan is to run each 800 at a slightly quicker pace than the previous one – so if you are going for 6 then as a general guide the progressive pace suggestion would be to aim for the first one at marathon pace and followed by half marathon pace, 10 mile pace, 10k pace, 5mile pace & 5k pace – pace judgement will be key!

For those opting for 8 repetitions, perhaps add an extra 5k pace repetition and, maybe to challenge, a final one at 3k target pace

Programming the 800s into your Garmin or other device will assist you with completing the session, although Becky and I will do our best to help with timing where possible.

Becky and I look forward to seeing you at the Park for a 7:30pm start. Don’t forget the bug spray!!!

Sign up for the session below:

• Lisa Leader, Marshall
• Shane Ketteridge- Marshall
• Colsey
• Colsey – marshal
• Leanne Andrews Run
• Karen Flowers, Marshall
• Andrew Read – Marshall
• Angela Read, Marshall
• Sarah Naughton – Marshall
• Céline Marshall
• Beth Shippey- Marshall
• Fiona Collins – Run
• Wally-run
• Nadia – run
• Lucy _ run
• Clive Smith
• Damien and Luca Walsh (both to Marshall)
• James Montgomery – Marshall
• Steffan Doherty (Run)
• Geoff Reddin run
• Nick O’Hare
• Dawn Shilling – Run
• Maggie Mason Run