1200, 800, 500 – race pace practice
Posted by thepeteplan on February 1, 2010
There are still 10 potential training days left before flying to Boston, so a lot of quality metres for me to still put in. Today’s session was set up as a 1200m, 800m, 500m session with the aim of a negative split on the first two to finish in the time I want in Boston (6:19.9). The 500m on the end is to prove to myself that the 1200 and 800 before weren’t maximal because, well, they don’t seem to let you take a 6min break in the middle of your race in Boston for some reason.
3k warm up then:
1200m = 3:49.1 / 1:35.4 / 32
800m = 2:30.8 / 1:34.2 / 32
500m = 1:33.7 / 33
Exactly 6:19.9 from the first two reps. I worked out in the rest time that I needed 2:30.9 or better to make the target, so made sure the projected time was on 2:30 towards the end of that rep. These type of workouts are more for pacing confidence, I need to do some harder (as in faster pace) intervals to enable me to both be a little more below max in the middle, and have a stronger finish. I am getting close to being confident of breaking 6:20 in Boston, but not quite there yet. I know it is still some way off my pb, but with the training interuptions over the past few months it will still be a very solid time to work off for 2010.