Thursday, December 27, 2012
Speed Workouts and the FIRST (3Plus2) Plan
I'm getting ready to start full-throttle on the 3Plus2 (FIRST) plan.
When I plugged in my goal marathon time (3:35:00) the speed workouts it gave me seemed a bit pokey. I'd been doing my speedwork at 4:00/km last year (for 5x1000m), and did a 20:05 5k... it was suggesting 4:06/km for 4x800m! Seemed slow.
But seems like the extra few pounds I'm carrying around (plus Christmas gorging!) have made those paces a wee bit tougher than I thought.
Today I did 4x800 @ 4:06/km with 2:00 rests. I got through them all and kept the pace to the last one, but much more of a struggle than I'd have guessed.
Split 1: 4:02/km, 181bpm max
Split 2: 4:07/km, 185bpm max
Split 3: 4:04/km, 186bpm max
Split 4: 406/km, 189bpm max
The 2:00 rests felt pretty short, despite knocking my pace wayyy back to a slow jog (6:30/km+). These were my first track intervals in a long time, though, so that's probably to be expected, body needs to adjust to it again.
Ultimately the main thing I need to focus on beyond paces and such is my weight. I want to race in the low 170's, I'm about 10 pounds from that (and 4 months to race day). Pretty sure I can knock off a pound a week without too much trouble, especially with 5 workouts a week, but I really need to focus on that.
First week of "real" training starts Monday!