1st 2K, setting pace

[Ducatista]

After 2.5 million s-l-o-w-l-y accumulated meters, I've decided it's time I try a 2K test, and I'm wondering how I should approach pacing.

Based on the pace for my usual workout (a moderately comfortable 5 or 6K), is there an equation that will help me pick a 2K pace that's snappy enough, but not in the fly-and-die range? Or am I overthinking it? Should I just get on and pull like stink?

[jjpisano]

Ducatista:

In my opinion, find out what your 6k pace is in watts and for a hard paced 2k, shoot for a 2k wattage equal to what your 6k wattage is multiplied by 1.33.

For instance, if your 6k pace is 2:00, then your 6k pace is around 203 watts. Multiply by 1.33. Gives you a 270 watt pace which is a 1:48/9 500 m pace.

For an easier paced 2k, multiply your 6k watts by 1.2 and perform a 2k at that wattage. Then if you are going in to the last 500 m with lots left over you can start bumping up the intensity.

So as in the above example, if your 6k pace is around 2:00/500m or 203w then multiply 203 by 1.2 which gives you a 244 watt pace, which is probably around a 1:52/3 500m pace.

I recommend watching watts. If you don't feel comfortable watching watts, then at least know what your watts are after a given workout.

Jim SWCSPI Pisano

[Ducatista]

Thanks, Jim! Your example isn't far from the pace PaulS recommended on another thread, coming at it from the other direction: 6K@2K+12.5.

I hate to admit it, but at present I don't speak Watt. So far it's been the screen I cycle past on my way to something else. I will check my total after tonight's 6K.

[johnlvs2run]

I wouldn't aim for any specific pace the first time.

Rather I'd set off at a reasonable pace, then pick up the second half as you feel, to the finish.

Then the next time you'll have a goal to aim for and go faster.

[hjs]

Thanks, Jim! Your example isn't far from the pace PaulS recommended on another thread, coming at it from the other direction: 6K@2K+12.5.

I hate to admit it, but at present I don't speak Watt. So far it's been the screen I cycle past on my way to something else. I will check my total after tonight's 6K.

6 K pace is not 2 k plus 12.5 sec. A more common differance is 6/8 seconds. (if both are done at max). If someone can do a 2k 12.5 sec faster then there 6k.
The 6 k is very soft.

[Ducatista]

6 K pace is not 2 k plus 12.5 sec. A more common differance is 6/8 seconds. (if both are done at max). If someone can do a 2k 12.5 sec faster then there 6k.
The 6 k is very soft.

Your 6K may be very soft. Mine's hard as a rock. (Not really.) In the other thread PaulS was talking about easy recovery rows—which pretty much describes my usual workout, whence comes my 6K pace. So I plan to deduct 12.5 seconds from my watching-Law-&-Order-reruns pace for my first 2K.

[hjs]

6 K pace is not 2 k plus 12.5 sec. A more common differance is 6/8 seconds. (if both are done at max). If someone can do a 2k 12.5 sec faster then there 6k.
The 6 k is very soft.

Your 6K may be very soft. Mine's hard as a rock. (Not really.) In the other thread PaulS was talking about easy recovery rows—which pretty much describes my usual workout, whence comes my 6K pace. So I plan to deduct 12.5 seconds from my watching-Law-&-Order-reruns pace for my first 2K.

aha this will the first time you will break a sweet on the erg

Goodluck

[Ducatista]

aha this will the first time you will break a sweet on the erg

Goodluck

Thanks!

Surprisingly, I do sweat. And my resting heart rate has dropped considerably since the start of the year, when I increased my frequency. God only knows what'll happen if I actually start working out with intent, as they'd say on L&O.

[hjs]

aha this will the first time you will break a sweet on the erg

Goodluck

Thanks!

Surprisingly, I do sweat. And my resting heart rate has dropped considerably since the start of the year, when I increased my frequency. God only knows what'll happen if I actually start working out with intent, as they'd say on L&O.

Offcause you do/did.

Excersise at modorate hartrate levels is from a healtwise point of view very good. Without a doubt it has been very productive.

[csabour]

yeah 6k - 12.5 seconds will not give you a reasonable goal for a 2k.

i remember when i pulled 24:00 on a 6k... I was NOT pulling 1:48.

If i remember correctly, i pulled 1:53.5 the same winter i pulled 24:00... and i coughed blood after my race.

So I recommend a pace 6 seconds lower than your 6k pace. i.e. 2:00 - 0:06 = 1:54/500m.

good luck! and try a little speed work in the weeks comming up to the test, just once or twice a week.

[Ducatista]

yeah 6k - 12.5 seconds will not give you a reasonable goal for a 2k.

It will if your 6K pace is moderate, junk-meter pace, comfortably sustainable over 12K meters and beyond, as mine is. There'll be no blood coughing with that minus 12.5. Unless I decide to cough a little up just for kicks.

[jamesg]

Simplest way to plan a 2k is to do a flat out 500, then pace the 2k (2 days later) at about 10 seconds slower. You MUST go slow in a 2k, and it may take a conscious effort to drop the pace at around 300 in.

[Thetanium]

I think the subtracting 12,5sec to ur 2k from 6k is a guesstimation, I can do a 6k at rate 21 300 watt average, 1,45,3 /500meter. so that means that i should be able to do 1,32,8 / 500 for a 2k? thats a 437.9 watt average ( and i cant do that for sure), and thats also far from my 6k record its just power strokes at rate 21.
So I think you shouldnt use to many submaximal tests to calculate ur 2k or decide ur pace, ppl also consist of different muscle fibers some are explosive some arent. So just do some 2ks with some good breakes in-between.

[Buckiller]

Simplest way to plan a 2k is to do a flat out 500, then pace the 2k (2 days later) at about 10 seconds slower. You MUST go slow in a 2k, and it may take a conscious effort to drop the pace at around 300 in.

Though 500m is pretty different than a 2k, using Paul's Law with an actual 500m piece to predict a 2k might be best.

So if you did your 500m at 1:50, you would set your guesstimate rate at 2:00 for the 2k. Of course, since its your first try, see where you are half way in and really try to go all out without abandon. See where you stand.

[KevJGK]

Hi Ducatista

It's been over three and a half years since you mentioned your 2k test.

Is Ducatista a pseudonym or noms de guerre for ranger.