Speed Work Week 22 – Like An 80’s Sauna Out There

It will likely be hot. So keep hydrated and ease back the effort on each interval. If you aren’t feeling well, now is not the day to do intervals. Play it smart.

Back to  500’s.

This week we will aim to run 5-7 intervals. 5 for those running 25 min or slower in the 5km and 7 for those running 25 min or faster in a 5km.  All with 200m recovery.

The paces will be more similar to your 400 effort than a 600 effort, which makes these a little tough.

Don’t forget the 10 min warmup run, and our usual warm up movement routine (5 squats, 5 side step squats per side, 5 step back lunges with follow through and marching).

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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