The workout: 5x (200m/45″/1000m) 2.5 mins rest between sets. I want to come up with a format that is easy to understand so if you don’t understand what I wrote there, it is 5 sets of one 200m 45 seconds rest and then a 1000m and 2.5 minutes rest between sets (the 1000m and the next 200m). Now the trick is this the 200’s were suppose to be a good consistent pace well under 5k race pace BUT the first 2 1000’s were to be 5k pace, next 2 at 10 seconds faster than 5k race pace and then the final 1000 at 20 seconds faster than 5k race pace.
This workout is a funny followup from the last one I blogged on because you’re pretty much “sandbagging”, saving it for later on. However, it really is important to work on your pacing abilities so in this scenario, not Sandbagging. This was a bit tough for me because I haven’t raced in ages and I have NO idea what my 5k race pace is. I guessed I’d be between 16 and 16:30 at this stage of things so I thought I’d try out 3:15 1000’s to start. I was a bit quick after 400m of the first one so I slowed right down and ended up running 3:18 opps a little slow but better that at this stage than to fast. Next one was a nice even 3:14, mentally these intervals were shockingly easy so I felt this was probably an okay estimate of my race pace.
I don’t really like it when a workout feels easy so I got progressively more excited as things heated up! Obviously I got a little excited and the 3rd one ended up being 3:02 opps! Back on with a 3:05 on the 4th and then it was really go time. The thing I love about the final interval is that no matter what, you have enough to finish so you may as well see if you can just crush it, I mean you made it this far! So I’m sure you can all do the math my last 1000 was suppose to be 2:55, when it gets to this point I don’t feel like I have the capacity to pace myself really it’s an all out effort so I got up to the fastest pace that I thought I could hold for a full 1000. I ended up running 2:49, so about 25 seconds faster than my predicted race pace. This felt great and gave me a great boost of confidence so really I benefited in a couple of ways from this workout. I got that nice aerobic type stimulus and then a good hard hit of confidence at the end! This is good now I just have to keep up confidence and get ready for a my first race since the fall! I’ll be heading to Hamilton for the Around the Bay 5k! I’ll check in before then but we will see how accurate my estimates were for 5k pace.
If your just getting to know me, check out one of my favourite races the 1000m final at the Ontario University champs last year, I’m the second guy in lane one at the start!
httpv://www.youtube.com/watch?v=MzUMEAhNvYM
Happy Running,
Josh
p.s Funny story my pump up music pre workout was Annie Lennox!! That’s right I’m running on running on broken glass. Anyone who cares to read this far won’t make fun of me I figured!
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