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The Pete Plan blog

Week 9 of 12 = 10 x 600m / 1min rest

Posted by thepeteplan on April 25, 2011

I seem to have missed blogging the past couple of sessions again, so a quick recap on recent sessions before I move on to today’s.

Wednesday 20th:

10k = 38:55.3 / 1:56.7 / 21

Thursday 21st:

5 x 1250m / 4min rest:
4:11.2 / 1:40.4 / 30
4:11.3 / 1:40.5 / 30
4:11.1 / 1:40.4 / 30
4:11.2 / 1:40.4 / 30
4:08.1 / 1:39.2 / 30

20:52.8 / 6250m / 1:40.2 / 30

Friday 22nd:

The third core session of last week was scheduled as a fixed target, sub maximal 2k. It is good to keep doing these regular 2ks as a standalone session, but this one was perhaps targetted a little slow really.

2k = 6:34.8 / 1:38.7 / 30

Saturday 23rd & Sunday 24th = Rest

Monday 25th:

We are now beginning week 9 of 12 of the 5k training group. For the first core session each week we are now making another change from the Danish format of the past few weeks to the standard Pete Plan 5k intervals. This means a step down in the rest periods from roughly 1:1 work to rest to a standard 1min rest across all sessions, and a total session distance of 6k rather than the 7.2 to 7.5k of the Danish intervals we have been doing. So the first session in this new progression is 10 x 600m / 1min rest, and therefore the same length reps as last week but with half the rest between them.

Target for this session was a starting pace roughly 2seconds slower than the best average from the Danish version of the session, with the option to speed up a little in the second half if this felt too slow.

10 x 600m / 1min rest:
1:39.8 / 30
1:39.7 / 30
1:39.9 / 30
1:39.8 / 30
1:39.5 / 30
1:39.4 / 30
1:39.2 / 30
1:38.9 / 30
1:38.7 / 30
1:35.1 / 32

6000m = 19:48.4 / 1:39.0 / 30

It took me a little while to get into the session today. It didn’t seem to click till rep 5, and from there I felt in a good rhythm. It’s important to think of these sessions as a 6k with short rest periods, rather than as 600m reps. The temptation is to try to do them too fast, rather than row them as a hard middle distance piece. As it’s a hard middle distance piece we are now in the final stages of preparation for, that is what we are emulating.

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