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The Pete Plan blog

500m reps from the 5k plan

Posted by thepeteplan on December 30, 2017

29th Dec: 10km = 37:27.2 / 1:52.3 / 25

30th Dec and time to try out some reps with a short term aim of getting my 5km time back under 17:30. In the 5km plan (tab above) the aim for the short reps is to go through 12 x 500m, 10 x 600m, 8 x 750m and 6 x 1k as a progression at roughly the same pace goal prior to a 5km time trial. The progression is repeated for as many cycles as needed to get the 6 x 1k to the target pace before going for the 5km TT. So for this initial session the target was for all reps to be under 1:45.0 as a feeler session to see where I am.

30th Dec: 12 x 500m / 1min rest:
First 4 reps: 1:44.0 / 29, 1:43.9 / 29, 1:44.0 / 29, 1:43.9 / 29
Middle 4 reps: 1:43.7 / 30, 1:43.6 / 30, 1:43.4 / 30, 1:43.2 / 30
Last 4 reps: 1:42.9 / 30, 1:42.9 / 30, 1:41.8 / 31, 1:37.0 / 34
Overall: 6km = 20:34.3 / 1:42.8 / 30

Of course 500m reps are a fair bit easier in reality than the 6 x 1k reps that finish this progression, but over the course of the 4 weeks it takes you to get to that point you can gain a fair bit both physically, and especially mentally, to cope as the reps increase in length. When I move to the 10 x 600s next time I am confident that with the same all reps under 1:45.0 target I will have no issues achieving that.

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