Here are my last previous training sessions...
24/06:
Road and Grass Track Session – 4 x 30sec Intervals to Warm Up, 3km @ 5km Pace (Very cold today but I averaged 3:17.96mins/km), 6 x 200m Progressive
Times:
30sec Intervals – 3:36 Pace, 3:25 Pace, 3:16 Pace, 3:00 Pace
3km Rep – 3:18.3mins (1st KM), 3:18.83mins (2nd KM), 3:16.74mins (3rd KM) = 9:53.87mins (3km)
200m Progressive – 36.12sec (1st REP) -> 30.87sec (Last REP)
**30sec Walk Rest in between 30sec Reps.
**6-7mins Rest in between Sets.
**60sec Rest in between 200m Reps.
26/06:
Track Session - 6 x 1km off 90sec Rest + 4 x 200's
1km – 3:11.54mins, 3:07.77mins, 3:08.91mins, 3:10.66mins, 3:17.81mins, 3:17.4mins =3:12.415mins/km AVG
200m Strides – 33.67sec, 31.93sec, 31.22sec, 27.2sec
**90sec Rest in between 1km Reps
**8mins Rest after 1km Reps.
**60sec Rest in between 200m Striders.
29/06:
Road Session - 15min Progressive Run (4.36km in 15mins) // 3.2km Fartlek (3 x 400m, 3 x 200m, 1 x 100m @ Final Sprint Pace) **All of 200m OFF Steady Jog but a bit too slow with Pacing
15min Progressive – 3:35.9mins (1st KM), 3:31.81mins (2nd KM), 3:22.51mins (3rd KM), 3:18.3mins (4th KM), 70.35sec (Last 370m) (**Should’ve push myself harder in that part. Had so much left in the tank after this Progressive Run. Could probably go up to 30mins.)
400m ON – 74.74sec (410m), 78.23sec (400m), 70.11sec (400m but at 3:19 Pace on my watch)
200m OFF (400m Reps) – 44.94sec (200m), 72.58sec (Accident 320m), 61.18sec (250m since needed distance back)
200m ON – 37.45sec (200m Reps), 38.69sec (200m), 38.65sec (200m), 14.43sec (Last 100m)
200m OFF (200m Reps) – 49.52sec (200m), 45.75sec (200m), 43.53sec (170m)
**5mins Rest after the 15min Progressive Run
**Supposed to be 200m STEADY JOG IN ALL FARTLEK REPS.
Quick Q: For these workouts I did, could anyone predict my 5k time in a couple of days?