Long Progressive Intervals

Most of the year we practice long progressive intervals (6,5,4,3,2,1 min) away from the track on all terrain, mainly to allow us to do a similar set on track at the 'right' pace during the 'right' period. For the safety of our heads and bodies we only do a few sets of this on track in the last few weeks during the second competition block (preparing for Nationals). They are tough sets that deliver immediate results. Not uncommon to take 30-40 seconds off a 5000m in 2-3 weeks. The 'right' pace depends on the event for each of us but needs to be slightly under our level of fitness to enable enough stress to adapt to with appropriate rest in between sessions. Today 4000m of work for a 5000m race target with a moderate start and kick down at the end.

Today two groups:

Group 1: Out on the bush tracks the traditional off season 6to1 with 1 minute jog recovery. Minnie, bella, janene, kelley, kirsten.

Group 2-3: On track 1600m, 1200m, 1000m, 800m, 400m. All efforts progressively quicker, starting at 10000m pace and working down to 800m pace. For Heidze, Kathy and Missy 1200m, 1000m, 800m, 400m starting at 1500/3000m pace, working down to 800m pace. Full set for sb, kt, gt, roget, mick, mia, helen. All efforts with 1 minute recovery.

Of me: 1600m with first 1200m@80sec, last lap in 72 ; 1200m@72 ; 800m@70 ; 400m@67. Goes nicely with the 4x800m set I have been doing.

After training brunch at Seasalt dining. One of the few places that can cope with a large group without a booking.