Lunch hour

The Pete Plan blog

Alternating pace reps

Posted by thepeteplan on July 21, 2011

With the current training phase aimed at a 60min time trial I wanted a way to put some work in at a faster pace, but without compromising the endurance focus. So today’s session was an alternating paced session with odd reps (1,3,5,7) at a little slower than current 60min pace, and even reps a bit faster than current 10k pace.

8 x 1250m / 2min rest:
4:34.8 / 1:49.9 / 24
4:22.3 / 1:44.9 / 27
4:34.7 / 1:49.8 / 25
4:21.8 / 1:44.7 / 28
4:34.4 / 1:49.7 / 25
4:21.0 / 1:44.4 / 28
4:34.6 / 1:49.8 / 25
4:06.7 / 1:38.6 / 31

10k = 35:30.2 / 1:46.5 / 26

The session didn’t feel easy, but was at a pace that should be fairly well sub maximal. The easiest way to tell if that was the case was to try to do the last rep a good bit faster. Nearly 6 seconds in pace faster than the next faster reps tells me my targets were a little soft, but that’s ok. One bonus of this type of session is that 1:50 pace really does feel like a recovery through it.

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