Thursday Speed Development Session – Fast 200’s

5 January 2022 - By James Montgomery

All,

This week’s speed development session is Fast 200’s, with James and Sasha.

We did this session way back in September 2020 and is based on a training session of Laura Muir as she prepared for the Tokyo Olympics.

It’s a simple session and you will run 200 meters at around mile pace and then you will walk for the next 200 meters for the  recovery interval and then repeat for 30 minutes.  The longer recovery allows you to run the 200 meters  at a harder effort than you would normally run and will be a pace that most of you are not used to running.

Two things: (1) It is vitally important to ensure that you are adequately warmed up before you start, so please do a warm up jog prior to arrival, we will still do a dynamic warmup prior to starting the session and (2) Approach the recovery interval as intended i.e. a 200 meter walk.

We will do the session around the 400 meter loop at the end of Eastways. Please meet in time for a 19:30 start time.

See you there.

James and Sasha

• 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