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)