How to improve my 2K time , does this approach look ok?

[DaveDublin]

51 male, last year I had been working on getting my 2K time down (was new to it) , basically was doing one 2K per week and 2x1K , I commute cycle a lot so didnt want to do lots of cardio in they gym on top. I had set 8min as my goal but only ever made it to about ~8:05.

Post lockdown but working from home I have more spare cardio time so picked different distances to ease into. My routine now is 2x10 1 min intervals per week and 2x5000m per week. The intervals I should hit my max effort in a couple of weeks and the 5000m I started as zone 2 but I am turning the pace time down 5 seconds/500m per week to I will be approaching max effort in Aug.

The plan then was in Aug to start doing the 2000m, maybe start at 2.05 pace and if that works ratchet the time down 1 per 500 each week while doing most of above.

Sound reasonable? if I still hit a bump my "last roll of the dice" would be to switch in 2:1 intervals.

Any suggestion or tweaks welcome.

[MartinSH4321]

Hi Dave,

as you are already pretty close to your target I would suggest to do some intervals at or sligtly faster than planned 2k pace, I estimate this should help in short time. 8x500m with 1-2min rest is very common, Try to do them at the same rating as 2k, pace it as even as possible and if the first 4-5 intervals were too slow for you you can start to pace up for the rest and do all faster next time.
You can also search for the Pete Plan or Beginner Pete Plan if you haven't already done, they are built for improving 2k time.

Good luck!

[KeithT]

Agree with Martin, especially about doing some intervals at or below planned 2K pace.

[winniewinser]

I'd second the Beginner Pete Plan...worked for me

[mitchel674]

Have you done any shorter interval training? As Martin mentioned, some 500m intervals would be a good start. This will help get your stroke rate up as you likely are using lower ratings for your longer pieces. You can then increase to some 750m and 1000m sets as you sharpen you 500m times.

I bet you will get to sub 8 minutes with just a bit of effort.