Merry Christmas to all -
The Pete Plan (https://thepeteplan.wordpress.com/the-pete-plan/) suggests this about pacing:
8 x 500m = 3seconds faster than 2k pb pace (2k – 3)
Speed pyramid = 2k pb pace (2k)
4 x 1000m = 1second slower than 2k pb pace (2k + 1)
5 x 1500m = 5k pb pace (5k)
4 x 2000m = Half a second slower than 5k pb pace (5k + 0.5)
3k, 2.5k, 2k = 1second slower than 5k pb pace (5k + 1)
My question:
Does "pace" refer to split per 500m? For example, if I row a 5K at a 1:55.0 split per 500M (19:10 total), is Pete suggesting I row those 4 x 2000m pieces at a 1:55.5?
Thanks.
Clarification about Pacing on the "Pete Plan"
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winniewinser
- Half Marathon Poster
- Posts: 3921
- Joined: August 9th, 2019, 9:35 am
- Location: England
Re: Clarification about Pacing on the "Pete Plan"
From the Pete Plan website ...I think you start at what you think is achievable and look to improve over time. One man's pace is not the next man's target....it's all personal to you.
If you read other sources of information about the Pete Plan, ignore any reference to how to pace the sessions. It is possible to give a rough guide of how the pace of a session might fit in compared to your best 2k or 5k pace, but everyone is different, everyone has different strengths, and not one number for this will fit everyone. So simply follow the pacing guidance I’ll give you here, and you should never fail to finish a session while following the Pete Plan.
For all the interval sessions, both speed intervals and endurance intervals, the key thing is doing your first attempt at a new session at a pace you know you can achieve. It doesn’t matter if that makes the first cycle of the plan very easy; it is for the best in the long run. For a first attempt at each session simply look at a total distance of the session as a whole, and estimate how fast you could row that as a single piece, from the nearest distance you have done. For example, for the speed interval sessions where the total distance is 4k, look at the pace of your best recent 5k perhaps. Then for your first attempt at any of those sessions, simply do all but the last rep of the session at that pace. When it comes to the final rep, go as fast as you can. Then at the end of the session look at the average pace on the monitor from the session, and write it down – this will be your target the next time you attempt that session. On your next attempt you will do all but the last rep at that average pace, and again go as fast as you can on the final rep. This is how you will continue on all the time you follow the plan.
The only guideline for pacing the steady distance sessions is that they should be within the bounds of 22 to 25spm, and at such a pace as you recover sufficiently for the hard session the following day. If in doubt, go slower! These sessions should be at least 10seconds slower pace than your endurance interval sessions.
Always take a complete rest day every week – it is as important as any of the sessions you do!
If you read other sources of information about the Pete Plan, ignore any reference to how to pace the sessions. It is possible to give a rough guide of how the pace of a session might fit in compared to your best 2k or 5k pace, but everyone is different, everyone has different strengths, and not one number for this will fit everyone. So simply follow the pacing guidance I’ll give you here, and you should never fail to finish a session while following the Pete Plan.
For all the interval sessions, both speed intervals and endurance intervals, the key thing is doing your first attempt at a new session at a pace you know you can achieve. It doesn’t matter if that makes the first cycle of the plan very easy; it is for the best in the long run. For a first attempt at each session simply look at a total distance of the session as a whole, and estimate how fast you could row that as a single piece, from the nearest distance you have done. For example, for the speed interval sessions where the total distance is 4k, look at the pace of your best recent 5k perhaps. Then for your first attempt at any of those sessions, simply do all but the last rep of the session at that pace. When it comes to the final rep, go as fast as you can. Then at the end of the session look at the average pace on the monitor from the session, and write it down – this will be your target the next time you attempt that session. On your next attempt you will do all but the last rep at that average pace, and again go as fast as you can on the final rep. This is how you will continue on all the time you follow the plan.
The only guideline for pacing the steady distance sessions is that they should be within the bounds of 22 to 25spm, and at such a pace as you recover sufficiently for the hard session the following day. If in doubt, go slower! These sessions should be at least 10seconds slower pace than your endurance interval sessions.
Always take a complete rest day every week – it is as important as any of the sessions you do!
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Re: Clarification about Pacing on the "Pete Plan"
Yes.
And Merry Christmas to you too!
Mike - 67 HWT 183
