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Archive for May 22nd, 2013

15 x 500m / 1min rest

Posted by thepeteplan on May 22, 2013

It seems like months since I did an interval session, so it probably is. I had to leave work early to get some vaccinations ready for a work trip to India at the end of next week, so was home slightly early and took the opportunity to train. 500m reps seemed like a good plan, and rather than the standard PP 5k format of 12 reps with 1min rest as I’ve done a couple of times earlier this year I thought as I’ve been giving other people 15 reps on this session I’d best do the same.

15 x 500m / 1min rest:
1:39.8 / 30
1:39.9 / 31
1:39.8 / 31
1:39.8 / 31
1:39.8 / 31
1:39.8 / 31
1:39.9 / 31
1:39.8 / 31
1:39.8 / 31
1:39.7 / 31
1:39.8 / 31
1:39.6 / 31
1:40.0 / 31
1:39.7 / 31
1:38.8 / 32

7500m = 24:56.0 / 1:39.7 / 31

So the general format here is that the total session distance is 1.5 times the target distance that the session is aimed at (5k). The rest periods I’ve been assigning other people on these are 1min for 500m reps, 1:20 for 600s, 1:40 for 750s and 2min for 1k reps. The idea is to do reps to equal 7500m in total, or as close under that as possible (not over). So 12 x 600m, 10 x 750m and 7 x 1k for the other 3 sessions in the sequence.

I just aimed for consistency today, not trying to neg split or to push hard in the final rep. Of course I was annoyed with number 13 to see the split change to 1:40.0 at the end with a poorly timed final stroke!

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