Pete Plan (adapted)

This is my own modification of the Pete Plan

Its pretty similar with only a few changes to the SS rows and maybe one or two other things.

The plan itself is based on a 3 week rotation, which can be repeated. At present I’m not sure how many cycles I plan to do. I guess I will see the results (and hopefully improvements) and take it from there. 

Week 1
Day 1

8 x 500m

Rest 3:30 2k -3s pace
Day 2 Steady State HM  Rate 18, HR cap <150  2:07/500m
Day 3 5 x 1500m Rest 5:00 5K pace

Day 4

Steady State HM  Rate 18, HR cap <150  2:07/500m
Day 5 Hard distance  typically 5k, 10k t.b.d.

Day 6

Steady State HM  Rate 18, HR cap <150  2:07/500m

 

Week 2
Day 1

250m, 500m, 750m, 1k, 750m, 500m, 250m

Rest 1:30 /250m 2k pace
Day 2 Steady State HM  Rate 18, HR cap <150  2:07/500m
Day 3 4 x 2000m Rest 5:00 5K pace

Day 4

Steady State HM  Rate 18, HR cap <150  2:07/500m
Day 5 Hard distance  typically 5k, 10k t.b.d.

Day 6

Steady State HM  Rate 18, HR cap <150  2:07/500m

 

Week 3
Day 1

4 x 1000m

Rest 5:00 2k +1
Day 2 Steady State HM  Rate 18, HR cap <150  2:07/500m
Day 3 3k, 2.5k, 2k Rest 5:00  

Day 4

Steady State HM  Rate 18, HR cap <150  2:07/500m
Day 5 Hard distance  typically 5k, 10k t.b.d.

Day 6

Steady State HM  Rate 18, HR cap <150  2:07/500m

 

8 x 500m = 3seconds faster than 2k pb pace (2k – 3)

Speed pyramid = 2k pb pace (2k)

4 x 1000m = 1 second slower than 2k pb pace (2k + 1)

5 x 1500m = 5k pb pace (5k)

4 x 2000m = Half a second slower than 5k pb pace (5k + 0.5)

3k, 2.5k, 2k = 1second slower than 5k pb pace (5k + 1)