Thursday Speed Development – The Train

14 February 2023 - By James Montgomery

Please join myself and Sasha for this week’s effort session which will be The Train.

Please meet in Gershwin Boulevard at the pointy end of the lake at 7:30, having done an easy warm-up of around 10 -15 mins (1-2 miles).

We will go through the usual dynamic stretches and then you will be split in small groups, numbers to be decided on the night but will largely be dictated by who turns up. We will try to put you in similarly pace groups to start with.

The aim is to run one in front of another, in a line, constantly for the duration of the 30 minutes session.

The person at the front of the train will set the pace for the group for a short period of time to be decided by that person. Once they have decided to hand over the lead position shout “over”, at that point the runner at the back of the group runs through to the front of the group and takes over the pacing and so on. It is essential you focus on keeping a tight train, leaving no one behind and working on team work. When the runner gets to the front DO NOT keep going at the same pace! Rather drop in at the front and reduce your pace to around what you were originally following at.

If we feel you’re not working hard enough, or breaking ranks, at the half-way point through the session we may swap the teams around to spice things up a bit.

Sasha and I look forward to seeing you all 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