Body Limits Acceleration Run 2
The next 10k acceleration run takes place from Body Limits on Tue 25th March.
The aim of the session is to run until you can no longer keep up with the pace bike. After dropping off the pace you should be too tired to sustain a strong pace home and should jog back.
The schedule is designed to ensure that Marcus, Pickaxe, Andy Wright and Dave Brown don't reach the finish, but that everyone doesn't blow out before half way. As such this time the faster group will start at 8:40/mile pace and finish at 4:40/mile pace.
There will be another group setting out at 10:00 mins per mile pace led by Ray Thomas on his bike. People in this group should not be capable of running 10k faster than 45 minutes as anyone who can do this should reach beyond the halfway point with the "fast group" fairly comfortably.
The "fast group" schedule is as follows:
| Distance | Split | Pace | Time | Description/kph |
|
0.0-800m |
4:20 | 8:40 | 04:20 | /11.1 |
|
-1600m |
4:10 | 8:20 | 08:30 | /11.6 |
|
-2400m |
4:00 | 8:00 | 12:30 | /12.1 |
|
-3200m |
3:50 | 7:40 | 16:20 | /12.6 |
|
-4000m |
3:40 | 7:20 | 20:00 | /13.2 |
|
-4800m |
3:30 | 7:00 | 23:30 | Everyone makes 1/2 way/13.8 |
|
-5600m |
3:20 | 6:40 | 26:50 | Includes the turnaround point/14.5 |
|
-6400m |
3:10 | 6:20 | 30:00 | /15.3 |
|
-7200m |
3:00 | 6:00 | 33:00 | /16.1 |
|
-8000m |
2:50 | 5:40 | 35:50 | /17.0 |
|
-8800m |
2:40 | 5:20 | 38:30 | /18.1 |
|
-9600m |
2:30 | 5:00 | 41:00 | /19.3 |
| -10k | 4:40 | 42:00 | /20.7 |
The slow group schedule below is as above but slower!!
| Distance | Split | Pace | Time | Description/kph |
|
0.0-800m |
5:00 | 10:00 | 05:00 | /9.7 |
|
-1600m |
4:50 | 9:40 | 09:50 | /10.0 |
|
-2400m |
4:40 | 9:20 | 14:30 | /10.4 |
|
-3200m |
4:30 | 9:00 | 19:00 | /10.7 |
|
-4000m |
4:20 | 8:40 | 23:20 | /11.1 |
|
-4800m |
4:10 | 8:20 | 27:30 | /11.6 |
|
-5600m |
4:00 | 8:00 | 31:30 | /12.1 |
|
-6400m |
3:50 | 7:40 | 35:20 | /12.6 |
|
-7200m |
3:40 | 7:20 | 39:00 | /13.2 |
|
-8000m |
3:30 | 7:00 | 42:30 | /13.8 |
|
-8800m |
3:20 | 6:40 | 45:50 | /14.5 |
|
-9600m |
3:10 | 6:20 | 49:00 | /15.2 |
| -10k | 6:00 | 50:30 | /16.1 |
