[Steve]

I've a speed session to organise tonight and need some inspiration..any ideas?

 

[Dan_R]

A good session we often use at our club is to find a 300m/400m circuit and pair people up so whilst one is running the other is resting. You can pair people so the teams are equal meaning it introduces a competition element into the session.

 

[Steve]

Cheers Dan,
A shuttle run effect.
I've a mixed ability group so this would work well.
How many reps would you think about right? 6?

I normally do a couple of different sprints during the session to prevent spirits from flagging. What could go with this session?

 

[Dan_R]

6-8 would be sufficient I think, not sure about what to mix in... something shorter perhaps?

 

[Granty]

Just off subject a little bit, are sprints or hill sessions the best to start improving one's overall speed.

 

[Steve]

Granty,
Both As Good As Each Other I Think. Just Do Either Or Once A Week.

I Think In My Case For Tonight A Short Rep Of Say 50 Metres With Jog Recovery X 6 Along With The Longer Reps Suggested By Dan Will Be The Order Of The Day.

 

[Steve]

Well the weather was rotten and only 5 of us turned out...me plus 4 ladies...what does that say?!
Still we did do 6 x0.3m reps despite getting blown all over the place and soaked!