I believe that a great impact on my improved speed lately is the Interval sessions that I do at the local track. Be interesting to post your interval sessions and paces etc. Also include your tempo workouts.
Tues 15th Jan 2008
800 Repeats - 8 x 800s with 1 minute recovery.
I averaged over the 800s 2:53 - 5:46 mile pace.
Wed 16th Jan 2008 - 5K TT: 18:57 - 6:06 mile pace.
Thurs 17th Jan 2008
Tempo Mile Reps - One mile at a fast pace, with 2 minute rest - early full recovery x 5
I did them all round 6:27 pace, though the last one I did in 5:55
Tues 29th Jan 2008
2:30 reverse - run out for 2:30 and on the whistle run back-this is all about pacing yourself so you dont go out too fast, but likewise you want to be crossing the line back when he is counting down to end the 3 minutes interval. 1 minute rest in between x 6.
1:5:49pace
2:5:33pace
3:5:43pace
4:5:45pace
5:5:38pace
6:5:22pace
maximum pace was 3:58 m/mile This averags out at 0.87miles per interval.
Looking at the Mcmillan calculator as I go, I like to see what kind of training zone I fall into. I was initially going off a 10k time of 40mins, and I was pretty much similar to the recommended paces for it.
Now, after last nights session I have looked at the Mcmillan calc and put in my recent 5k time, and I am quicker than the results of that, so gettig faster indeed.
With this session it looks as though I fall in the training zone of about 18minute 5k/37:24 10k (definitely should be able to go sub 40.)
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