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Archive for March 4th, 2011

End of week 1 – 5k trial

Posted by thepeteplan on March 4, 2011

As week 1 of the 5k training group comes to an end it was time for the first single distance piece of the plan. Doing moderate to hard single distance pieces is essential during training to do hard middle distance piecesĀ – intervals alone just won’t give you the mental edge required to perform to your potential.

So the first middle distance piece in the 5k training is a 5k, but one specifically targetted to be a little sub maximal. Having done a 4 x 2k mid week the target for the 5k was to do the first 3k at a pace 1second slower than the 4 x 2k target pace, then negative split the final 2k. This way you can mentally see clearly that the first 3k is a little way within your physical capabilities – the first 2k is a second slower than the first 2k of the 4 x 2k, so that has to be fine. From 2k to 3k you had done another 3 x 2k on Wednesday at a faster pace, so getting through the next 1k is again fine. This gets you to 2k to go, a much more managable distance, and you shouldn’t be any more physically (or mentally) tired than prior to the final rep of the 4 x 2k, quite a bit less so in fact.

My target was 1:44 for 3k then negative split. I have 11 more week to build up the confidence to push these middle distance pieces harder:

500m splits:
1:43.9 / 28
1:43.9 / 27
1:43.9 / 28
1:43.9 / 28
1:43.9 / 28
1:43.9 / 28
1:43.7 / 28
1:43.6 / 28
1:43.0 / 28
1:39.2 / 30

5k = 17:13.0 / 1:43.3 / 28

Even for maximal effort 5k pieces this is how I like to split the distance in my mind, a slightly slower first 3k followed by a maximal 2k. Going into the first 3k with an exact target that you can relate to recent training paces is the important part to get you in sight of the end, then it’s all about desire from there and pushing to the limit.

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