THURSDAY SPEED DEVELOPMENT SESSION – 60/60s

20 June 2023 - By James Montgomery

• What:     Speed Development 60 second repeats/60 second recoveries
• Where:  Football Pitch at Maldon Road Park  (Behind the Cricket pitch / what.three.words meeting point: hothouse.enormous.utter)
• When:    7:30pm meet (please do a warm up jog before meeting time)

This week’s speed development session led by myself and Beth is nice and simple.

Ok, maybe not so much of the nice, but definitely simple.

You will run for 1 minute and recover for 1 minute and you will do this 15 times. The idea of 1 minute repeats has been around since time began for good reason – it works.

As your body tries to recover from each repeat,  given only 60 seconds of recovery you will quickly find you go into oxygen debt earlier and earlier in each successive rep.

This is a high intensity session and each rep should be run hard and, as a guide, somewhere around your 400 meter pace, or possibly slightly faster.

We will hold the session at the Maldon Road Park in Witham, around the football pitch next to the Cricket Ground and the session is good to program into your device of choice (that is, one minute of effort and a one minute recovery interval, repeated 15 times).

Don’t forget your bug spray!!

See you all on Thursday.

James and Beth.

 

OPTIONAL SIGN UP (gives us an idea who’s attending)

• Will
• Celine Elson – Run
• James Attenborough – Marshal
• Daniel Griffiths – Run
• Shane Ketteridge – Marshal
• David Jobling – Marshal
• Ann Johnson – Marshall
• Lysia Jiggins – Run
• Dean Whittaker – Marshal
• Ian Cuthbert – Run
• Mick Conroy Run
• Max Leech – Run
• Glen waller-run
• Simon Scott marshal
• Fiona Collins – Marshal
• Steffan Doherty (Run)
• Steven Alder – marshal
• Heydon run and Marshall if required
• Angela Read – Marshall
• Alex Potter – Run
• Patrick Hinchliffe – Marshal
• Jamie Davidson – Marshall
• Andy Lager run
• Andrew Read – Run
• Chris Martin – run