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The Pete Plan blog

PP5k: D1 = 12 x 500m / 1R

Posted by thepeteplan on February 19, 2010

The first interval day of the Pete Plan 5k training programme today:
https://thepeteplan.wordpress.com/5k-training/

12 x 500m / 1min rest (target sub 1:40, 29/30spm):
1:39.6 / 29
1:39.5 / 29
1:39.3 / 28
1:39.3 / 29
1:39.2 / 29
1:39.1 / 29
1:38.9 / 29
1:38.7 / 29
1:38.6 / 29
1:38.3 / 30
1:38.0 / 30
1:34.3 / 32

Totals: 6000m = 19:42.7 / 1:38.5 / 29

The target really was to do just under 1:40 for all reps, but once you get into the negative split pattern it’s hard to break it. The last rep was just a little push to prove to myself that there was plenty left before the next session in this sequence. As you can see from the link above this rotation will go through 12 x 500, 10 x 600, 8 x 750 and 6 x 1k all with 1min rest between. Pace will naturally drop slightly from session to session, then the cycle begins again back with this session.

An enjoyable late morning session for a change to break the working day up, as I have been training more after work lately to use a different gym.
Yesterday:
60mins = 16422m / 1:49.6 / 26
10mins splits:
1:49.8 / 26
1:49.8 / 26
1:49.8 / 26
1:49.8 / 26
1:49.6 / 26
1:48.5 / 26

I think it will be an important aspect of my training over the next few months while I’m targetting the 5 and 6k to start pushing these longer distances again. Once I get to really pushing the hour (ie under 1:46 pace), then 6k starts to seem really short.

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