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Archive for August 6th, 2014

5k training – Week 2

Posted by thepeteplan on August 6, 2014

Into Week 2 of this 5k push now, and keeping the pressure on to be able to achieve the sub 17min 5k target at the end of the phase.

Saturday 2nd Aug:

8000m = 1:53,4 / 24

Sunday 3rd Aug:

This session followed on from the 5 x 1250m reps last week, with a target of getting all reps in under the 5k target pace of 1:42.0.

4 x 1500m / 5min rest:
5:05.7 / 1:41.9 / 31
5:05.5 / 1:41.8 / 31
5:05.5 / 1:41.8 / 32
5:02.8 / 1:40.9 / 32

6000m = 20:19.6 / 1:41.6 / 31

Monday 4th Aug:

This was going to be a nice easy and slow 30mins, but I decided that Tuesday would be a rest day and therefore I would push just a little harder on Monday. The day after a hard core session day I like to take it nice and easy unless there will be a rest day afterwards.

30mins = 8065m / 1:51.5 / 25

Tuesday 5th Aug:

As I said above, this was to be a rest day, but time and energy was there for an easy 30mins straight after work, and I don’t like to miss these opportunities.

30mins = 7900m / 1:54.0 / 24

Wednesday 6th Aug:

Onto the second core session of Week 2, and the 10 x 600m from last week moves to an 8 x 750m this week. The same overall session distance of 6k, and the same 1min rest between reps. Last week the target was to do all reps under 1:40 pace, so with 25% more distance per rep this week the target was moved to all reps under 1:41.0. The slightly longer reps combined with the slightly slower target pace actually made this session feel better than the 600m reps last week.

8 x 750m / 1min rest:
2:32.2 / 1:40.8 / 31
2:32.1 / 1:40.7 / 31
2:32.1 / 1:40.7 / 31
2:32.2 / 1:40.8 / 32
2:32.2 / 1:40.8 / 31
2:32.1 / 1:40.7 / 32
2:32.1 / 1:40.7 / 32
2:27.8 / 1:38.5 / 33

6000m = 20:05.8 / 1:40.4 / 31

As with all Pete Plan core sessions, be they on the standard PP 2k plan, the PP 5k plan, the coached sessions I set my athletes, or any core interval session I do myself, I always like to do a “fast last” rep. This is more of a mental exercise than a physical one. It quantifies for me as the coach (and in this case, me as the athlete too) how much I have in reserve. It also trains me to finish a session hard, which translates to any race or time trial piece. When I do this every core session I naturally do this at the end of a race or time trial, I simply can’t help it. I know how to do it, in terms of rate, technique, pacing and feel, and I want to do it to make the distance finish quicker. This fast finish can have a big impact whatever the distance, and it always feels mentally good to know you have this tool at your disposal. Train as you want to race.

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