Speed Work Week 25 – After MWR or Before MEC

So this week we are getting ready for the MEC Race . For those not doing MEC, then business as usual.

500’s are the name of the game. Not our usual distance, but time to shake it up. This workout will focus on race day pace.

For anyone running MEC this week, we are going to limit our intervals to 4. For others it will be similar to 400’s night. 6 for those running 25 min or slower in the 5km and 8 for those running 25 min or faster in a 5km.  All with 200m recovery.

For MEC folk, aim to run the 500’s at your 5km race pace. The need to run faster isn’t there. This is all about race prep.

For everyone else, we will use our 400m training paces, or slightly faster than 5km race pace.

Race Time    Avg Pace           500m Target Time      Avg Pace in Min/Mile

35 min+:      6:23 min/km –       3:11                               10:15 min/mi

30-35 min:  5:50 min/km –       2:55                                   9:23 min/mi

27-30 min:  5:18 min/km –       2:39                                    8:30 min/mi

25-27 min:  4:53 min/km –       2:27                                    7:50 min/mi

23-25 min:  4:27 min/km –       2:14                                      7:10 min/mi

21-23 min:  4:05 min/km –      2:03                                      6:34 min/mi

20 min:       3:45 min/km –      1:53                                       6:02 min/mi

19 min:       3:35 min/km –      1:48                                        5:46 min/mi

18 min:       3:25 min/km –     1:42                                         5:29 min/mi

Cool down is a 10 min easy jog.

Ian

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