Bet that last rep hurt Mike, good man getting it done.
The PP5k plan has everything like the PP except speed intervals,
Hard distance, endurance intervals, steady distance,
The only one is the 1'reps, Tim male mentioned to Pete about
Increasing the distance from 6k - 7 - 7500m and I can really
Feel the difference in my fitness without question.
You just treat the 1' r reps like you would a straight piece
And not the dreaded oh it's 750m reps and try your head
Before the row has even started.
500m TT Target @ 1:29.9 ave
Sprint intervals, 250m reps Target (All reps) sub 1:29.9 ave/100% effort nothing less.
100m intervals sub 1:23 pace (All intervals) 150m intervals sub 1:26 pace (All intervals)
Good solid warm up, AT/EI, Treadmill.