1k reps and 2 x 10k
Posted by thepeteplan on September 22, 2010
In reverse order…
Wednesday:
5 x 1k / 3r
3:23.6 / 1:41.8 / 29
3:22.7 / 1:41.3 / 29
3:21.2 / 1:40.6 / 30
3:19.8 / 1:39.9 / 30
3:12.2 / 1:36.1 / 32
16:39.5 / 1:39.9 / 30 = 5k
Tuesday:
10k = 37:50 / 1:53.6 / 23
Monday:
10k = 35:58.2 / 1:47.9 / 25
If asked I would always say that work at around 5k pace is, in my opinion, the key to erging fitness. It’s the one aspect of training that I think should be in your training plan year round even when doing mainly low level aerobic work a long way from competition, or pre race sprint training. It is also about the toughest training when done hard, and something I seem to have neglected doing enough of lately. So today I wanted something in this region, but not overly tough, so picked 1k reps with about 1:1 work to rest (my preferred rest period for this type of session). Rather than go hard throughout the session I went for negative split 1k’s beginning at about my current 5k pace, and aiming for a session average just under 1:40. For the first 4 reps I kept a mental note of what pace I would need on the final rep to make that target average, and it felt good to then open it up in the final rep to meet the target.
