Lunch hour

The Pete Plan blog

Week 4 part 1

Posted by thepeteplan on August 19, 2014

17th August:

30mins = 8006m / 1:52.4 / 24

18th August:

6 x 1k / 1min rest:
3:23.7 / 1:41.8 / 30
3:23.7 / 1:41.8 / 30
3:23.7 / 1:41.8 / 31
3:23.4 / 1:41.7 / 31
3:23.8 / 1:41.8 / 31
3:21.8 / 1:40.9 / 31

6000m = 20:20.0 / 1:41.6 / 30

The 6 x 1k / 1min rest is usually a pretty good predictor of 5km pace for me. Generally what the workout tells me is to go at a pace 1 second slower than the average for the first 3km of a 5km TT, then speed up over the final 2km where on a good day I will achieve the same average pace as this session. So I am in the right sort of ball park now physically to achieve my target of a sub 17mins for 5k. With 5 weeks still to go before my planned 5km race this is a good sign, as I am a little way from being mentally ready yet, but that will come with another few weeks of these core session.

The next stop this week is a 30min TT tomorrow after work. The ultimate target that I would like to achieve tomorrow is sub 1:45.0 pace, but that will take a strong effort throughout the TT to achieve. If I can keep focused then it is physically achievable.

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