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The Pete Plan blog

10 x 750m – Danish Mk2

Posted by thepeteplan on April 4, 2011

Week 6 of the 5kTG, and our second Danish intervals session.  If you remember from last week the formula for these sessions is that the total distance is 150% of target distance, and the rest period between reps roughly 1:1 to the work. The 12 x 600m session from last week was a little shorter overall at 7200m total distance, and the reps this week are each 25% further. I had pushed the pace pretty hard last week negative splitting down from 1:39.0, and I didn’t have the confidence to match this pace on the harder reps today. 1:40 pace is still a fair bit faster than my current 5k form, and a bit faster than I hope to be over 5k come the end of this training group. The plan was therefore to just break 1:40 pace for the first 9 reps, and put in a fast last rep with whatever it left over for confidence.

10 x 750m / 2:30 rest:
2:29.9 / 1:39.9 / 30
2:29.8 / 1:39.8 / 30
2:29.8 / 1:39.8 / 30
2:29.8 / 1:39.8 / 30
2:29.8 / 1:39.8 / 30
2:29.7 / 1:39.8 / 30
2:29.8 / 1:39.8 / 30
2:29.7 / 1:39.8 / 30
2:29.6 / 1:39.7 / 30
2:22.2 / 1:34.8 / 33

24:50.0 = 7500m / 1:39.3 / 30

A strange session today. Through the first 5 reps I wasn’t sure I would be able to complete the session on target. I simply asked myself during the rest period if I was sure I could do one more rep on pace. The answer was always yes, and so the target was always just to get the next rep done on pace target. It wasn’t until rep 7 that I knew I would be able to finish the set on target and could start considering how much might be left for the final rep. When it came to rep 10 it turned out there was actually a fair bit left in the tank. The last rep on 750s tells a lot more than shorter interval sessions. 500s and below anyone can put in a much faster last rep, but once the duration of the reps gets over 2mins it gets quickly tougher (on hard interval sets) to go significantly faster on the final rep. That’s what I find anyway.

This session is a good illustration of the reason why I prescribe a “fast last” rep on this type of interval set. Through most of the session I wasn’t sure if I could even complete all reps on target, never mind do any under target pace. By pushing the last rep pretty much as hard as you can it gives you a good indication how much you actually have left physically, and so when it comes to racing you know how tired you can feel 750m before the end, and still be able to go faster. This is the point where your head is going to be telling you “you can’t maintain this pace, slow down”, and that’s when you tell to ignore these feelings, and draw on the mental strength your training has developed.

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