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The Pete Plan blog

Pete Plan 5k training

Posted by thepeteplan on April 7, 2009

As I’m organising a 5k indoor rowing race it is about time to begin training for the 5k. What better place to start than the 5k training programme on my own blog. I was feeling somewhat lethargic and lacking energy last, and actually tried to do the first session, 12 x 500m / 1min rest, then at 1:39.9 target pace and only managed 3 reps. So this week I decided to start of gradually warming up as I went.

12 x 500m / 1r:
1:45.9 / 26 – feels easy
1:43.1 / 28 – bit faster for a good warm up
1:39.2 / 30 – sub 1:40 is what I should be doing this session at now warmed up
1:38.7 / 30 – what sort of pace do I need to do to get the overall average under 1:40?
1:38.8 / 30
1:38.9 / 30
1:38.6 / 30
1:38.6 / 30
1:38.5 / 30
1:38.3 / 31 – still feeling good, considering whether to carry on to 14
1:38.2 / 31 – decided the average should be fast enough without the extra two
1:35.8 / 33 – bit more power for the final one

6k = 19:52.6 / 1:39.3 / 29

Right on 5k pb pace for the average despite using the first 2 reps as a warm up, so a good session overall.

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