Lunch hour

The Pete Plan blog

5kTG Week 1 = 10 x 1k / 1r

Posted by thepeteplan on February 28, 2011

Session 1 of week 1 of the new 5k training group today.

10 x 1k / 1min rest:
1:46.7 / 26
1:46.3 / 27
1:45.8 / 27
1:45.3 / 27
1:44.8 / 27
1:44.3 / 28
1:43.8 / 28
1:43.3 / 29
1:42.7 / 29
1:40.7 / 29

10k = 34:48.6 / 1:44.4 / 27

The next 12 weeks of 5k focussed training is roughly split as 4 weeks then 8 weeks, with the first 4 weeks focussed more towards 10k type training. The idea behind this is to build us into the more intense 5k focussed interval sessions, and to gain a good base with the longer interval sessions initially. When the step down happens around week 4 / 5 and the volume of the core interval sessions suddenly drops, hopefully everyone will be ready to make a step up in terms of pace.

Roughly this session was targetted as current 10k pace +2 as a starting pace, and I decided before to try to negative split by roughly 0.5seconds per rep. Obviously with a target pace of 10k+2 for a set that is a 10k with 9mins of rest during it is no issue to complete, so it’s just a matter of how much to negative split through the session depending on how hard you want to make it. A good way to gain an initial baseline at this type of training.

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