Yes you read right! 3 x 10k repeats - I only do this 2/3 times a year. Lets say my marathon pace is 21:15 per 5 k (3 hour mrathon) then the aim of this session is to run comfortably under that pace (21:00) for each 5k split with a 5 minute break in between each 10 ks.
With yesterdays fast 5 k I was not sure whether I could run the session as planed. It was a bit boring with the course be the 5K challneg course at the Bay - I wanted it accurate and flat was okay - maintaining an even pace for the 3 reps was the aim as well as the times.
Splits 20:55 + 20:20 (41:15); 20:04 + 20:06 (40:10); 20:42 + 20:43 (41:25). The last rep was hard hard and I really thought the time would blow out to the 22/23 minute range - but held it very steady. May indicate that their is strenght in the legs to maintain a good pace. I don't take much from it but the overall average was 4:05 per k pace which was pleasing as it was at the end of a 105k week
Total for February :445ks.
1 comment:
now that's how you run a 30ker! Very well done Ray.
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