Today’s Plan
Workout Plan:
- Warm-Up (10-20 minutes):
- Easy jogging in Zone 2 (target: 8:04-8:33/km)
- 5 minutes of running drills
- 5 x 15-second strides at RPE 7-8
- Main Set (Repeat 6-8 times):
- 800m at 5K race pace (target: 6:38/km)
- 2.5 minutes easy walking/jogging recovery
- Cool Down (10-20 minutes):
- Easy jogging (target: 8:04-8:33/km)
Fueling Plan:
Second Maurten Gel 100 after the 4th interval
Pre-Workout: 30-40g of carbs (Maurten Solid 160) – consumed late, just before the workout
During Workout: 232 calories per hour from carbs
Maurten Gel 100 at the end of the warm-up
Execution & Reflections:
I eagerly anticipated this workout and felt confident going in, expecting to outpace the prescribed 5K race pace. I figured I could sustain around 5:45/km for the intervals—let’s see how that played out.
🚀 Leg turnover was ON POINT early on. My new Altra Experience Flows had me feeling like a rocket. The drumtrack BPM strategy continues to be a winner: 140 BPM for the warm-up, 180 BPM for the main set, and back down for cool-down. I locked in… until I wasn’t. 😬
Paces (Grade Adjusted Pace – GAP) for Each 800m Interval:
1️⃣ 5:40/km
2️⃣ 5:39/km
3️⃣ 5:42/km
4️⃣ 5:29/km 💥 (Pushing it here!)
5️⃣ 5:43/km
6️⃣ 5:55/km 🥵 (Starting to slip)
7️⃣ 6:22/km 🚨 (Wheels. Off. Road.)
I managed 6 strong intervals before the 7th turned into a survival mission. Looking at this, it seems my actual 5K race pace is likely faster than what the plan prescribes (6:38/km).
Mantras in Motion: When things got tough, I leaned on my shiny new mantras:
- “Embrace the Moment.”
- “Seize the Moment.”
Worked like a charm… until, well, you know. 🤣
Takeaway:
- Fueling timing needs work. Chomping on a Maurten Solid en route wasn’t ideal.
- 5K pace needs recalibrating. My training plan might be underestimating me.
- Leg turnover is there. My new Altras + drumtrack strategy = 🔥.
- “Embrace the Moment” mindset is a keeper.
Training plan designed by MoTTIV