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The Pete Plan blog

Archive for January 21st, 2009

2k prediction workout?

Posted by thepeteplan on January 21, 2009

One of the only workouts I have consistantly heard talk of as a good 2k predictor workout is the 6 x 500m with 1min rest session. Today’s plan was to complete this workout, tagetting my 2k pb pace of 1:33.0.

Warm up:
11:18.1 = 3009m / 1:52.6 / 25

6 x 500m / 1R:
1:32.9 / 34
1:32.8 / 34
1:32.8 / 34
1:32.8 / 34
1:33.4 / 35
1:33.4 / 34

3000m = 9:18.1 / 1:33.0 / 34
[688m in the recovery intervals, 1000m slow cool down]

If you’ve never tried this workout before, give it a go. You won’t thank me for it though. 2 reps in you think it’s easy, and you’ll be blasting the final rep way under target. 3 reps in your confidence starts to go. 4 reps in you don’t want to finish. 5 reps in you would stop if you had enough oxygen getting to your brain to make a decision. 6 reps in and your quads want to explode. Right on pb average, but a slight tail off in pace over the last 2 reps. If you get past 4 reps and you aren’t questioning both whether you’ll be able to finish, and why you’re putting yourself through this, you could have gone faster.

Finished off with the usual erg abs routine:
70 Jamie’s and 3 x 12 Waddell’s

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