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The Pete Plan blog

Day before the 2k race

Posted by thepeteplan on October 10, 2014

My last entry logged my training sessions up to 2nd October. I’d competed in the 5km race, taken some enforced time off training to recover from a cold, then eased back into training. That left me with about a week to prepare for tomorrow’s 2k race, which is reality is actually three races in one day – 2km, 1km and 500m. So what have I done to try to get myself into shape to race tomorrow?

3rd October:

4 x 2k / 5min rest:
6:55.8 / 1:43.9 / 29
6:55.8 / 1:43.9 / 29
6:55.6 / 1:43.9 / 30
6:51.2 / 1:42.8 / 30

8000m = 27:38.4 / 1:43.6 / 29

5th October:

1000m = 3:12.0 / 1:36.0 / 34
3min rest
750m = 2:24.0 / 1:36.0 / 34
2:30 rest
500m = 1:35.8 / 34
2min rest
250m = 47.8 / 1:35.6 / 34
1:30 rest
750m = 2:20.9 / 1:33.9 / 35

3250m = 10:20.5 / 1:35.4 / 34

6th October:

30mins = 7929m / 1:53.5 / 23

8th October:

4 x 750m / 3:30 rest:
2:23.9 / 1:35.9 / 33
2:23.9 / 1:35.9 / 33
2:23.5 / 1:35.6 / 33
2:21.9 / 1:34.6 / 34

3000m = 9:33.3 / 1:35.5 / 33

So a fairly low volume due to work pressures, and due to not wanting to push too hard and risk any illness prior to this race. But some reasonable quality sessions in there. The faster sessions are done at 1:36 pace with an aim of acclimatising myself to this pace as the ultimate target for the 2km race tomorrow. The is the best case aim to break 6:24, where in reality I will be very happy under 6:26, and content under 6:28. The 1km and 500m races are real unknowns, so I will just do what I can at the time. Rough aims would be around 3:05 for the 1k, and 1:25 for the 500m.

The race plan for the 2km will be 7 hard strokes peaking in the low 1:20s, then settling over the next 10 strokes to a mid race pace of 1:37. This should see me pass through 250m at around 1:35.5, and 500m at around 1:36.5 average pace (give or take 0.5 at each point). From there just trying to keep consistent on 1:37s and the odd 1:38 through the middle of the race aiming to keep the average to 1:37.0 at the half way point. Then it’s all about feel as to whether I can begin to increase pace a little with 750m to go, or have to wait until 500m to go, or worst case have to wait until a final sprint at 200m to go. So I am looking for approximate 500m splits of 1:36.5, 1:37.5, 1:37.0, 1:35.0 – with the last two splits being quicker where possible if mind and body allow.

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