Thursday’s Session – Pyramids

4 April 2018 - By David Jobling

After our meet at Witham Leisure Centre we’ll head off to the Gershwin location where after our usual dynamic stretches and final warm ups we’ll do our session around the lake there.

Please advise the coaching team of any current injuries prior to session commencement and if carrying any injury please consider session suitability.

Our pyramid session will comprise interval sections of 2 3 4 5 4 3 & 2 minutes – so one for the pyramid purists and not a flat-top!

Static recoveries between interval sections will be 1, 1.5, 2, 2, 2 & 1.5 minutes.

Pacing guidance – a lot going on this weekend with 150k bike rides, Manchester marathon and for those racing at Little Bromley on Sunday and opting to do the session, recommendation would be to ease back and pace it slower than 5k pace and also perhaps a notch slower than 10k pace. For those not racing at the weekend suggested pacing is sub 5k pace, sub chatter pace or sub Tuesday pace.

We’ll have some technical points to focus on during the session, and there’ll be somewhere to leave your “stuff” during the session.

Timing device will help you and those around you with the session but we’ll whistle (we’ll position ourselves away from houses) to signal the end/start of each segment – if you do have opportunity to get the session programmed into your Garmin or other device it would help others and your coaching teams delivery of the session – the segments/steps are 23 minutes efforts, 10 recovery = 33 minutes total session main part.

Karen and I look forward to meeting up with everyone Thursday.

DJ