3 x 1k / 5min rest
Posted by thepeteplan on October 28, 2013
The first session of Week 9 was the first time I have done multiple back to back 1k reps in a session this season. The standard Pete Plan session is 4 reps with a 5min rest between them, and done maximally it falls about 1 second slower than 2k pace. What I wanted from this session was to really emphasise the quality of the final rep though, and also not make it quite such a fatiguing session as the 4 rep version. So the session was set at 3 x 1k / 5min rest, with a target of 1second slower than Bristol 2k pace for the first 2 reps, and a quicker final rep (with an aim to just beat the Bristol 2k pace). So the first 2 reps should then fall right at the pace a maximal 4 x 1k session would be performed, allowing for the quicker final rep.
This gave me a target pace of 1:36.6 (Bristol 2k pace) + 1 = 1:37.6 for the first 2 reps. As I do feel I have made a step forward this week though I didn’t mind going a little quicker than this, but I wanted to ensure that the primary training point of the session, the fast final rep, would still be possible. As with the last 2 core sessions, this session went well.
3 x 1k / 5min rest:
3:13.8 / 1:36.9 / 32
3:13.7 / 1:36.8 / 32
3:10.1 / 1:35.0 / 33
3000m = 9:37.6 / 1:36.2 / 32