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Calculating training pace

Posted: February 7th, 2024, 4:25 pm
by TFay3
I just downloaded the Concept2 12 week 2k training plan.
The first step was performing my initial 2K TT. Results 8:01 w/ an average 2:00.4/500m.
My question is how do I use that info to set pace goals on the upcoming work outs?
Workout 1. 4x4min w/2min rest
Workout 2. 6x2min w/1min rest
Workout 3. 5000m

Re: Calculating training pace

Posted: February 8th, 2024, 6:47 am
by jamesg
Very roughly use your same test pace for the first two and do the third at low rate, up to 23.

More accurately, these plans also use a 2k test pace and there's plenty of reading to be done to see how it works:
http://3.8.144.21/training/interactive

Re: Calculating training pace

Posted: February 13th, 2024, 10:57 am
by Dangerscouse
TFay3 wrote:
February 7th, 2024, 4:25 pm
I just downloaded the Concept2 12 week 2k training plan.
The first step was performing my initial 2K TT. Results 8:01 w/ an average 2:00.4/500m.
My question is how do I use that info to set pace goals on the upcoming work outs?
Workout 1. 4x4min w/2min rest
Workout 2. 6x2min w/1min rest
Workout 3. 5000m
I'd also use 2k pace for workout one & two, but don't be afraid to slow it down a bit to 2k + 1 if you feel like you need to, and 2k+ 9/10 for workout three. I'm assuming that these are early stage sessions? You will benefit from keeping them slower to start with and gradually improving.