WRC Speed Development – 27/08/2020 – Jake Wightman: 2min/30/30

24 August 2020 - By Scott Darney

Those of you who have been following the return of the Diamond League Athletics will see that we are seeing some fine results from lockdown trainig already.

One such result was Jake Wightman’s 3rd place in the 1500m clocking the 2nd fastest time ever for a Brit (3:29:47), only behind Sir Mo Farah whose European record was beaten in the same race by 2nd place Jakob Ingebrigtsen, with Kenya’s world champion Timothy Cheruiyot taking the win. Jake can now boast a quicker 1500m time than British legends Cram, Coe and Ovett.

Since winning the European Junior Championships in 2013, Jake has picked up a host of domestic medals in various British Indoor and Outdoor Championships as well as representing GB in the European, Commonwealth and World Championships. In most recent games, Jakes has earned the Bronze medal in the Commonwealth and European Championships and finished a highly respectable 5th at the World Championships just last year in Doha.

Jake will be a strong contender to make the GB team for Tokyo in 2021 where he will have a chance of picking up his first Olympic medal over his preferred distance of 1500m but first we will get a chance to see him in action at the British Championship on 4-5th Setpember which will be live on the BBC.

Some may also remember that Jake was enterred to race in the BD5 a couple of years ago but sadly had to withdraw through injury – we hope to welcome him to the race at some point in the future but in the meantime you can follow his journey to Tokyo through the usual social media platforms below:

Instagram | Twitter | Facebook

For this weeks workout, Jake kindly provide a couple of options for us so I chose the workout he said that he completed himself just a few weeks ago on the grass.

8-10 sets of:

  • 2 mins effort / 30s recovery jog
  • 30s effort / 1 min recovery jog

8 sets is 31 minutes, 10 sets is 39 minutes (you can drop the final 1 minute recovery)

As usual, you should aim for consitant pacing. Try not to go too fast and fade at the end, that’s a sign you’ve paced it wrong. If in doubt start conservative and finish strong.

I would advise that you aim for either 10k or 5k pace at best for the 2 minute efforts to enable you to make your 30s efforts slightly faster. Don’t feel that you need to smash the 30s efforts, just try and make them faster.

Remember, be consistant. There is no benefit to running the first 3 sets at an impressive pace if you can’t match this for the remainder of the workout, the gains are earned in the consistancy of a solid workout.

Please can all members ensure that they:

  • Perform the workout in groups of no more than 6 and adhere to current Covid guidelines by staying 1-2 metres apart,
  • Pick a session that is suited to your current fitness.
  • Perform a suitable 1-2 mile easy jog warm up and cool down and appropriate dynamic warm up and post session stretching as required.

Thanks to Jake for the sessions, we hope you enjoy and please provide any feedback on the facebook page.



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