Today is endurance intervals day on week 3 of the Pete Plan.
3k, 2.5k and 2k, 5min rests. My least favourite session. Gotta man up. Here goes.
(A little later ... )
The effort interval decreases while the rest interval remains the same. You'd think it would get easier ... but it doesn't! Final 1,000m of that last 2k and I was, to quote Phil, dying on my arse. The hrm was telling the story.
Gotta work at getting the pace on this session in line with the 4 x 2000 and 5 x 1500 ones on the other weeks ... not there yet
For a 5k, 20 minutes is 2:00/500m splits (obviously, even I'm not that innumerate). If you can happily come in 30 seconds or so after that at 30-odd spm, next time try holding the pace evenly at a slighly lower spm. Say 2:03 at 26-27 spm throughout.
I'm currently doing 5k at 20:50 or so, 25 spm approx, aiming to knock just one second off each time but holding the stroke rate. Long-term goal is to break 20 minutes.