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The Pete Plan blog

Next phase = 2k training

Posted by thepeteplan on September 19, 2011

After successfully completing the long distance training phase a week ago my focus has now changed back to the 2k. We are 8 weeks away from both the Nottinghamshire IRC (12th Nov) and the Irish championships (13th Nov), and therefore a convenient period for this focus. I have set up another training group, and have a group of 10 people to train alongside me for this period.

Session 1: Sunday 18th Sep

4 x 1k / 5r:
3:19.7 / 1:39.8 / 29
3:17.9 / 1:38.9 / 30
3:15.7 / 1:37.8 / 31
3:12.0 / 1:36.0 / 32

4k = 13:05.4 / 1:38.1 / 30

I don’t like to start new coached athletes off with too hard a session before I assess their current capabilities. So in order to gather data to set realistic targets I generally prescribe negative split interval sessions in this format for the first week or two, and for a new phase of training I like to do the same for myself both to lead the way, and to assess my own current capabilities.

The instructions for this session were to estimate current 2k pace if you were to do one tomorrow, then do the first 3 reps at 2k+4, 2k+3 and 2k+2 (ie 4, 3 and 2 seconds slower than current 2k pace), with a final faster rep. I assessed my current 2k pace at 1:36.5 and therefore targets of 1:40.5 and so on, but I just couldn’t bring myself not to break 1:40 for rep 1. After 2 reps I would have said that I got the target wrong, and no way could I do a 1:36.5 for 2k at the moment. But once I stepped the rate up in the final rep I was able to push out 1:36s.

Session 2: Monday 19th Sep

10k = 37:29.2 / 1:52.4 / 23
2k splits:
1:53.8 / 23
1:53.1 / 23
1:53.1 / 23
1:52.2 / 24
1:49.9 / 24

At the fast end of slow and steady today as I expect to have to skip training tomorrow due to work commitments.

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