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The Pete Plan blog

Alternating pace 10k

Posted by thepeteplan on January 28, 2010

Response to previous comments:

Mike said: “Was inspired by this Pete, so went and did similar myself. As it looked like you’d paced it at approx current 2k-6, I did similar. I then churned out 19×250m/1′ rest @ 1:35.8 (target 1:36) and then did number 20 at 1:28.8. I felt pretty strong and probably had a few more in me, but needed to get home! So, I think my current 2k is soft – I guess 8×500m @1:36 would be a good next session?”

Mike, I’m assuming from this that your current 2k pace is 1:42, hence the 1:36 initial target? If so that’s a well rowed session! What rate did you row at? 500m reps are a lot harder than 250m reps, and despite the fact that you rowed 19 reps I wouldn’t target a pace as fast as this for an 8 x 500m session. Generally 8 x 500m will be at most 3 seconds faster than your current 2k pace, so assuming that you’re actually faster than the 1:42 pace (a prediction, or most recent 2k test?) I’d shoot for 1:37-1:38 for an 8 x 500m. If you manage all reps at 1:37 then you can be confident you can break 6:40 in a 2k test.

Training today:

A variable pace 10k as a moderate session prior to a hard final 10k attempt for the concept2 challenge series tomorrow.

10k = 37:10.8 / 1:51.5 / 24
1k splits:
1:57.9 / 22 (1:58)
1:53.8 / 23 (1:54)
1:49.8 / 25 (1:50)
1:45.8 / 27 (1:46)
1:57.5 / 22 (1:58)
1:53.4 / 24 (1:54)
1:49.6 / 25 (1:50)
1:45.7 / 27 (1:46)
1:55.0 / 23 (1:58/1:54 for 500s)
1:46.6 / 26 (1:50/1:46 for 500s)

The general idea was that each 4th km was at the pace I plan to go tomorrow, and with the last 2k split into 500’s in the same pattern there was 25% of the distance done under 1:46 pace. My best 10k this month is only a 35:50.8 currently, but I feel that physically I can now take a good chunk off this. The plan will be to aim for 34:59 by keeping the rate high to make the pace sustainable. 1:45 / 1:46 for the majority, and if it gets too hard I can always slow during the middle. Even if it turns out that this pace is not sustainable I think this will get me a faster overall time than starting at 1:48. It is going to be a mentally and physically tough row, but I will do all I can.

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2 Responses to “Alternating pace 10k”

  1. phil said

    Nice work Pete. I think you can kick the crap out of the 34.59 target.

    Have you ever thought about creating a 10K version of the Pete Plan? I know you’re v. busy, but it would be a HUGE asset for the C2 community.

    Good luck with your 10K attempt, and thanks for the advice/inspiration.

    Phil

  2. Mike said

    Thanks Pete! Did them at r32, so not too high. Will try and do the 8x500m this week.

    I’d also say it looks like you should sneak under the 35min for 10k next time.

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