New Block : Pacing Session
The pacing session in the new block starting last Thursday in July (I am back)will take this format:
Approximately 5km of work in the session (more for some, less for others)
Normal 15-20min warm up plus strides.
2000m at your 5km recent PB pace (615-620 for me). Lots of you at similar speeds so help each other. Most of you will do between 7:30-8:20. I stress: No kick, not a time trial, please hold back so not to accumulate lactate. We will try to run all at the same time so we can pace (not race) each other.
Active recovery for 15 minutes (stretch, more strides, talk)
Then pacing begins based around the 1500m group. 800m specialists and long distance group sessions will vary slightly.
Pacing is structured around your 1500m pace, different for each of you. Aim is to complete 1200m at your goal pace, maybe one (or two for you 5km specialists) effort before that at a slower pace (also 1200m). Then 2-3 efforts after that at faster, ever increasing pace. The kick.
So for me: recent PB 422: 1200m @ 72 (430 pace), next effort @ 68 (as far as I can go), next effort @ 64 (as far as I can go), later in the block one effort @ 60 (as far as I can go). Before that I will pace groups @ 92 (545 pace), 88 (530 pace), 84 (515 pace), 80 (500 pace) and 76 (445 pace). All pacings will be a maximum of 1200m. There will be a few minutes between efforts (reducing to 1 minute by end of September), so if you cover less than 3 laps you will get more recovery time. By end September I will aim to do 3 laps @ 68 (goal pace of 415).
This pacing session will move to Saturday when Thursday track begins and the 2km tempo will be removed. I will start doing a Monday session when there is no race on Sunday (about 2-3 Mondays per month). The set will vary but will generally be efforts of 5x600m at 3000m pace. In that week I will do 6-8 x 15-20sec power hills and not count it as a session.
Finish with normal warm down and strides.
I will try to put you all on a table so you don’t have to think too much. I will also ask you to write down your efforts on a cheat sheet so I can keep track of you.
Anticipate discomfort and PBs in October
Approximately 5km of work in the session (more for some, less for others)
Normal 15-20min warm up plus strides.
2000m at your 5km recent PB pace (615-620 for me). Lots of you at similar speeds so help each other. Most of you will do between 7:30-8:20. I stress: No kick, not a time trial, please hold back so not to accumulate lactate. We will try to run all at the same time so we can pace (not race) each other.
Active recovery for 15 minutes (stretch, more strides, talk)
Then pacing begins based around the 1500m group. 800m specialists and long distance group sessions will vary slightly.
Pacing is structured around your 1500m pace, different for each of you. Aim is to complete 1200m at your goal pace, maybe one (or two for you 5km specialists) effort before that at a slower pace (also 1200m). Then 2-3 efforts after that at faster, ever increasing pace. The kick.
So for me: recent PB 422: 1200m @ 72 (430 pace), next effort @ 68 (as far as I can go), next effort @ 64 (as far as I can go), later in the block one effort @ 60 (as far as I can go). Before that I will pace groups @ 92 (545 pace), 88 (530 pace), 84 (515 pace), 80 (500 pace) and 76 (445 pace). All pacings will be a maximum of 1200m. There will be a few minutes between efforts (reducing to 1 minute by end of September), so if you cover less than 3 laps you will get more recovery time. By end September I will aim to do 3 laps @ 68 (goal pace of 415).
This pacing session will move to Saturday when Thursday track begins and the 2km tempo will be removed. I will start doing a Monday session when there is no race on Sunday (about 2-3 Mondays per month). The set will vary but will generally be efforts of 5x600m at 3000m pace. In that week I will do 6-8 x 15-20sec power hills and not count it as a session.
Finish with normal warm down and strides.
I will try to put you all on a table so you don’t have to think too much. I will also ask you to write down your efforts on a cheat sheet so I can keep track of you.
Anticipate discomfort and PBs in October
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