01-04-2026, 08:12 AM
Ran the revised speed session this morning of 1k + 2K + 1K. Initially, thinking about this session was a bit intimidating, I remember when I was running properly back in the day and used to look really forward to Wednesday evening speed sessions, that is no longer the case. When the coach suggested upping my game from 3x1K to including a 2K segment in the middle, I didn’t approach the session with much enthusiasm. I spent two days considering how when I was barely running a sub 5min Kay without collapsing in a heap, how I was going to manage a 2 k segment through the middle.
This is how it went:
1st KM 4:44.0 @ 150 BPM. Felt a bit weary halfway through and had to focus hard to maintain my form to comeback hard in the 2nd half. Finished okay and started preparing mentally to run the 2k segment.
2 KM 10:31.0 @ 149 BPM. I knew that I needed to start conservatively to get through this and at the 1st 500M I felt pretty good and saw that I was on for around 5:15/K if I could just hold on. ¾ of the way through and on checking in I realized that this was far better than anticipated. I finished the 2K feeling relatively chuffed with the run, although thought that I could have actually gone a little harder and possibly got under 10:10 for the 2K.
3rd KM 4:47.6 @ 147 BPM. Expecting that I was going to be completely knackered going into this run, I started fairly slowly and picked up the pace incrementally across imagined 200m sections. I finished running at what felt like 90% of max capacity. I was quite surprised to see the time when I crossed the line.
Overall I felt that this was a kind of mini breakthrough session, it went far better than I initially anticipated. I think I spoke myself into running the 2K segment in a pretty conservative time as I didn’t know how it would go and approached it with quite a bit of trepidation. It will be interesting to see how this session goes next time around, approaching it knowing what I know now. I still am at a bit of a loss as to how I manage to run my Park runs at around an average pace below 5:05/K on a fairly hilly course yet struggle to run these 1K segments in under 4:45/K. Having said that I do definitely feel there has been an improvement, it just hasn’t yet related into quicker park run times.
This is how it went:
1st KM 4:44.0 @ 150 BPM. Felt a bit weary halfway through and had to focus hard to maintain my form to comeback hard in the 2nd half. Finished okay and started preparing mentally to run the 2k segment.
2 KM 10:31.0 @ 149 BPM. I knew that I needed to start conservatively to get through this and at the 1st 500M I felt pretty good and saw that I was on for around 5:15/K if I could just hold on. ¾ of the way through and on checking in I realized that this was far better than anticipated. I finished the 2K feeling relatively chuffed with the run, although thought that I could have actually gone a little harder and possibly got under 10:10 for the 2K.
3rd KM 4:47.6 @ 147 BPM. Expecting that I was going to be completely knackered going into this run, I started fairly slowly and picked up the pace incrementally across imagined 200m sections. I finished running at what felt like 90% of max capacity. I was quite surprised to see the time when I crossed the line.
Overall I felt that this was a kind of mini breakthrough session, it went far better than I initially anticipated. I think I spoke myself into running the 2K segment in a pretty conservative time as I didn’t know how it would go and approached it with quite a bit of trepidation. It will be interesting to see how this session goes next time around, approaching it knowing what I know now. I still am at a bit of a loss as to how I manage to run my Park runs at around an average pace below 5:05/K on a fairly hilly course yet struggle to run these 1K segments in under 4:45/K. Having said that I do definitely feel there has been an improvement, it just hasn’t yet related into quicker park run times.