Lunch hour

The Pete Plan blog

Speed work

Posted by thepeteplan on January 14, 2009

2500m w/u = 1:53.5 / 25

5 x 750m / 3min rest:
2:19.8 / 1:33.2 / 35
2:19.9 / 1:33.2 / 34
2:20.2 / 1:33.4 / 34
2:20.9 / 1:33.9 / 34
2:21.0 / 1:34.0 / 35

11:41.8 = 3750m / 1:33.5 / 34

Rest intervals = 1820m

Warm down = 1k

Followed by 60 “Jamie’s”.

A comment to the last entry asked what I recommend for warm ups and cool downs, specifically for the beginner programme on this site. In general warm up should be proportional to the pace of the session – the faster you’ll be going, the more you should warm up. It is also dictated by the time you have available though. For steady distance work I do none, but a couple of minutes would be better. For fast distance work (30mins up) I tend to do about 1k, but really I think 10mins+ would be better. For 5k paced work (5k, 4 x 2k and the like) I tend to do around 2k warm up, but again 10mins+ would be better. For speed work (2k pace or s0) I tend to do between 2500m and 4k depending on time, and I think 15 to 20mins is good for this intensity.

Cool downs are something I neglect, and I don’t think that’s a good thing. I do believe they promote recovery and are very beneficial, but generally time, and motivation after a hard session, stop me doing them. I think in general the longer the better, but nice and slow, is good. In an ideal world I would do 10 to 20mins of very easy rowing after every session.

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