5km specific session - 3-6x (3 sets for beginner, up to 6 sets for advanced)
400m @threshold pace
[30s rest]
800m @5km target pace)
[2min rest between sets]
The primary aim of this is to really focus on keeping up with your 5km pace for a slightly longer rep on fatigued legs, however it also trains something else important (pacing).
With the 400m thresholds it forces you to be mature with pacing and keeping the shorter reps strictly on pace, then having a noticeable pace increase to the 800m reps after a very small static rest period.
About us:
We are Ben and Tom Blamey, @blameytwins and are competitive runners and hybrid athletes. We are sport and medical science graduates from the University of Exeter and Loughborough University. We are also currently building a sport science performance platform (parallelperformance.co.uk) with the main aim of making performance and sport science accessible to the wider population so they can be integrated into everyday training.
