6 x 1k, 90 sec S.R.

3k warm-up from home to Sydney Uni in 14.30.

With 3 weeks until next Striders 10k, it's time to do some 10k specific training. For the last 16-18 weeks I've basically been building the kilometres and doing Fartlek type speedwork i.e. high end aerobic work with short jog recoveries. Usually 2-3 times a week of either Mona Fartlek, 10 x 1 min on/off, 7 x 2 mins, 5 x 3 mins with 1 min float, 4 x 4 mins with 1 min float etc, etc. All of this is great base building, so now to do some slightly sharper work but with standing recoveries.
2 weeks ago I did my first race in 4 months (4k in 13.59) doing a P.B. off no taper and then backed up with a solid hilly 10k race in very humid conditions last week in 38.29 also with no taper and only 14 secs outside my P.B.

I did a 3k time trial on Saturday in 10.26 which I've used to base the next few weeks sessions on.

Tonights session was 6 x 1k run on grass with a 90 sec S.R.

1. 3.28
2. 3.18
3. 3.24
4. 3.25
5. 3.29
6. 3.25
For an average of 3.25. Pretty happy with that !
The first 4 felt easy with the last 2 getting tougher.

3k hog home in 14.45.

Total 12k.