Lunch hour

The Pete Plan blog

Pete Plan Speed Pyramid

Posted by thepeteplan on January 30, 2010

I would generally advise people not to do two hard sessions in a row, but after the hard 10k yesterday I just couldn’t face a steady distance piece this morning. I decided on some Boston speed work at last, and went for a session I’ve not done in a long time. I set the pace target backwards by going for the pace I want to hit in Boston rather than (correctly) setting it from previous training sessions.

250m = 47.4 / 1:34.8 / 32
1:30 rest
500m = 1:34.7 / 32
3:00 rest
750m = 2:22.2 / 1:34.8 / 32
4:30 rest
1000m = 3:09.9 / 1:34.9 / 32
6:00 rest
750m = 2:22.4 / 1:34.9 / 32
4:30 rest
500m = 1:34.4 / 34
3:00 rest
250m = 44.9 / 1:29.9 / 36

Totals: 4000m = 12:36.0 / 1:34.5 / 33

My legs felt fatigued from the start, so I was glad to hit the target pace throughout. Speed work is really not a lot of fun when you’ve not done much of it for some time.

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