As our next Scottish Athletics event is (hopefully) a 3k Virtual Time Trial to act as a qualifier for the National 4km XC championships, our most recent session gradually ramped the rep pace up from 10k pace to something closer to 3k race pace. This week we will actually aim for 3k pace during the reps. The session is:
3 sets of (1 x 800m, 60 seconds recovery, 1 x 400m, 60 seconds recovery), 2 minutes between sets.
The most suitable venue for this session is once again Langlands Place. Warm-up via the Strathaven Road to the mini-roundabout, cross over and then turn left into the factories and around in front of Sainsburys and back up the hill to Langlands Place. Decide within your pack which route to take for the cool down. Here is a video showing how to set up the session on a Garmin.
This session should be quite a bit faster than 10k pace. Some examples:
If your 10k time is 40 minutes (= 4 mins/km = 1:36 /400m) then 3k time is about 11:10 (= 3:43/km = 1:29/400m)
If your 10k time is 50 minutes (= 5 mins/km = 2:00/400m) then 3k time is about 13:57 (= 4:39/km = 1:52/400m)
If your 10k time is 60 minutes (= 6 mins/km = 2:24/400m) then 3k time is about 16:44 (= 5:35/km = 2:14/400m)
If you are somewhere in between these 10k times, then just split the difference accordingly.
Alan
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