Thursday Speed Development Session 300s

2 November 2026 - By James Montgomery

All,

Our session on Thursday is 300m repetitions which focuses on getting our bodies used to running at speed & recovering.

We’ll be using the Gershwin Boulevard location, meet 7.30pm please warmed up and ready at the start location at the end of the lake (What3Words ///humans.begins.pounds).

Parking options are the usual nearby locations, be aware please of any time limitations or maybe park next to Haygreen Road recreation ground but wherever you do park please do park considerately and especially if using any of the nearby residential areas.

The repetitions are 300m between the start point & the junction with Holst Avenue.

The session will be posted on FS which those of you signed up for the FS link will hopefully receive automatically. But if you aren’t you can use the Garmin screenshot below as a guide.

The session main part will run for around 35/40 minutes and it’s split into two parts with a longer break in between – so in the first part everyone will do 6×300 with 1 minute recovery after 1-5 and a 2 minute recovery after the 6th repetition, the session will then resume for further repetitions with 1 minute recoveries but the session will end after a total time of 35-40 minutes when everyone will hopefully have had the opportunity to complete 10-14 repetitions within that time.

Pacing – even paced 5k or sub 5k, quicker than “Tuesday” chatter/tempo pace.

Recoveries – ideally moving around to avoid getting cold, please be mindful when recovering next to adjacent properties.

Please keep to the left when running out and back along the footpath and be aware of and courteous to other footpath users and dog walkers – and oncoming runners!

Jodee and I look forward to meeting up with everyone on Thursday.

Monty