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Archive for February 17th, 2010

Boston pace graph

Posted by thepeteplan on February 17, 2010

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6k training begins

Posted by thepeteplan on February 17, 2010

What better way to begin a phase of 6k training than with a 6k test to see where you’re starting from. I decided on a slightly sub maximal attempt, mainly to make sure I didn’t aim too fast.

2k warm up = 1:54.0 / 23

6k = 20:53.8 / 1:44.4 / 27
500m splits:
1:44.6 / 27
1:44.9 / 27
1:44.8 / 27
1:44.8 / 26
1:44.8 / 27
1:44.8 / 27
1:44.9 / 27
1:44.8 / 27
1:44.8 / 27
1:44.8 / 27
1:44.6 / 28
1:41.2 / 29

I set 500m splits to make sure I kept a constant pace. It’s a baseline to work from now – it was obviously a little within me as I could go a good bit faster in the final 500m, but it was tough still. After a 500m paddle I then decided to do a bit of work at just sub 1:40 pace with the following:

12 x 250m / 30sec rest:
9:56.4 / 3000m / 1:39.4 / 29

All reps were sub 1:40 pace, and this felt fairly comfortable, even after the 6k. It’s a good start on the interval work that will help me bring the 6k down towards 1:40 pace.

During this phase of 6k training (leading up to the Farnborough 5k race on 22nd May) I will try to do regular 6k’s by using 1:45 as a base pace from the start like this, and pushing the pace down from further and further out. By training for, and doing regular 6k’s when it comes to racing a 5k it should seem nice and short.

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