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Archive for November 18th, 2013

6 x 600m / 2min rest

Posted by thepeteplan on November 18, 2013

I began this phase of training with 6 x 600m / 2min rest, averaging 1:36.1. I repeated the session on 1st October, not long before the Bristol race, and improved the average pace down to 1:35.6. Today was the third iteration of this session during the training plan, and so a good measure of improvement and current form. When I’m coaching people on a plan like this I like to vary the sessions more than the standard Pete Plan intervals, but it is still good, both for coach and athlete, to do exact repeat sessions occasionally. This takes all of the subject judgements out of the equation, and gives a true objective measure of the improvements (or not) in performance.

Last time out I had done the first 5 reps around 1:35.9 / 1:36.0, and with a 1:33.8 last rep brought the average down to 1:35.6.  Using standard Pete Plan pacing techniques my plan today was therefore to do the first 5 reps at or just under 1:35.6 and again a fast last final rep.

6 x 600m / 2min rest:
1:54.5 / 1:35.4 / 33
1:54.5 / 1:35.4 / 33
1:54.4 / 1:35.3 / 33
1:54.4 / 1:35.3 / 33
1:54.3 / 1:35.2 / 33
1:51.7 / 1:33.0 / 35

Totals = 11:23.8 / 1:34.9 / 33

This was one of those sessions that just felt tough from the start, like each rep was a bit of a rush. But taking it one rep at a time it didn’t actually get a lot harder rep to rep, so I always knew that the next rep would be achieveable, and that’s all that matters during a session.

So another good improvement on the session. If last time out a 1:35.6 average pace achieved a 1:36.6 average pace in the 2k in Bristol, then for the same differential a 1:34.9 here would achieve a 1:35.9 in a 2k. This seems about right for where I think I am today, but with a good few more core sessions to go, and a taper to arrive fresh on race day, I would like to go a little quicker than that.

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