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Archive for May 15th, 2010

5k paced intervals

Posted by thepeteplan on May 15, 2010

With a week now to go before my 5k race at the Farnborough IRC I had to get in some work at (or a little below) my planned 5k pace. The two sessions I chose for this week are the 6 x 1kĀ from the 5k Pete Plan, and the 5 x 1500m from the original Pete Plan. A few other people in my heat for the race next Saturday were also doing these two sessions this week, so it is a good psychological boost to do the same sessions at a faster pace.


6 x 1k / 1min rest:
3:19.8 / 1:39.9 / 30
3:19.7 / 1:39.8 / 29
3:19.7 / 1:39.8 / 30
3:19.8 / 1:39.9 / 30
3:19.8 / 1:39.9 / 30
3:18.8 / 1:39.4 / 30

6000m = 19:57.5 / 1:39.7 / 30

I’ll be honest, this session felt tough on Wednesday. Having been doing the “Danish” style interval sessions going back ot 1min rest between reps feels quite different. In the past this session has been a good predictor of 5k pace for me though, so it was good to get through it on target pace.


5 x 1500m / 5min rest:
4:59.5 / 1:39.8 / 30
4:59.4 / 1:39.8 / 30
4:59.5 / 1:39.8 / 29
4:59.5 / 1:39.8 / 30
4:53.8 / 1:37.9 / 30

7500m = 24:51.7 / 1:39.4 / 29

This session felt much better. A lot longer rest, and right on the “Danish method” of interval prep for a 5k race (equal work to rest, 150% of race distance). Having a fair bit left in the final rep to go 2 seconds quicker pace without increasing the rate is a great sign.

Physically these two sessions tell me I am in shape to row around a 16:40 on a good day. Mentally I’m not quite in that sort of shape yet though. As I don’t believe I can go quite that fast yet it would be silly to go out aiming for that, as I’d set myself up to fail. Pace it for a little slower and if I’m in a close race coming into the last 1500m it will push me to a fast time though. I’m in a slightly advantageous position as the race organiser and having set up the heats from the entrant’s pb’s and predicted times. From these, and the form of the other entrants, I have a good idea what 4 of the other 5 competitors will be able to do, and as long as I have a good day I can beat all 4 of them. That just leaves the one person in my heat who is actually in my category. He has the fastest pb of the heat aside from me (and I’m certainly in nowhere near 16:33 form to worry that pb!), and has been a close competitor in the challenge series for a few years. It could be a great close race, which will be fun.

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