Lunch hour

The Pete Plan blog

Longer distance intervals hurt

Posted by thepeteplan on April 28, 2008

Today’s longer distance interval session is one I had trialled on 14th April. I thought at the time I’d had a great session then, and today confirmed that. I knew I wasn’t feeling up to beating my paces from 2 weeks ago today, so started off 1second slower pace for the first interval, but still found it very tough going through the middle.


5k = 17:38.3 / 1:45.8 / 28

5min rest

4k = 13:59.7 / 1:44.9 / 29

4min rest

3k = 10:33.5 / 1:45.5 / 29

3min rest

2k = 6:59.2 / 1:44.8 / 29

2min rest

1k = 3:25.4 / 1:42.7 / 30

Totals: 15k = 52:36.1 / 1:45.2 / 29

Two weeks ago I started the session 1sec faster pace on the 5k, and successfully stepped down in pace by 1second each rep. Part of the reason I couldn’t match that today was physical – I’ve been doing a high volume of training in the past two weeks. A big part of it was mental though because I knew how hard I had pushed on the session before, and how I couldn’t have gone any faster. Still a solid session with a good amount of distance at a pretty fast pace though.


2 Responses to “Longer distance intervals hurt”

  1. Jamie Pfeffer said

    Good row, Pete. For me, the hardest jump is from the 3K pace to the 2K pace. I didn’t hit my my targets either (except for the 1K). So, instead, I focused today on making each interval faster than the preceding one. Because this is very tough workout, that’s still a challenge.


  2. alan said


    As my 5k pb is a 1:52.7 rate I thought I’d aim for sub 1:58 then take 1 second off each subsequent rep.

    5k = 19:38.1 / 1:57.8 / 25

    5min rest

    4k = 15:33.6 / 1:56.7 / 26

    4min rest

    3k = 11:33.7 / 1:55.6 / 29

    3min rest

    2k = 7:38.4 / 1:54.6 / 30

    2min rest

    1k = 3:47.2 / 1:53.6 / 31

    Totals: 15k = 58:10.9 / 1:56.4 / 27

    The 3k was the worse got easier after that

    Very hard but good if you know what I mean

    Best regards


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