13-02-2015, 10:17 PM
Did the 5k paced run this morning. I wasn't quite sure what pace to target, so I thought I'd try to go sub-21 pace and slow down if it felt too hard.
I used the local parkrun. It's a slow course, mostly uneven ground and a decent hill. Found the pace early and stuck to a consistent effort level, finished in 20:45. Not easy, but never uncontrolled and finished feeling fairly fresh.
Splits:
KM1: 4:09
KM2: 4:09
KM3: 4:28 (uphill)
KM4: 4:07 (up/downhill)
KM5: 4:10
Total: 20:45
There are no races locally next week so I'm planning to do the parkrun again. Will be interesting to see how much I can improve.
Do you have any suggestions on pacing for the 400m intervals on Tuesday?
I used the local parkrun. It's a slow course, mostly uneven ground and a decent hill. Found the pace early and stuck to a consistent effort level, finished in 20:45. Not easy, but never uncontrolled and finished feeling fairly fresh.
Splits:
KM1: 4:09
KM2: 4:09
KM3: 4:28 (uphill)
KM4: 4:07 (up/downhill)
KM5: 4:10
Total: 20:45
There are no races locally next week so I'm planning to do the parkrun again. Will be interesting to see how much I can improve.
Do you have any suggestions on pacing for the 400m intervals on Tuesday?