6x1000 at 5k pace(r2)
5x1200(r2 30) at 5k pace
6x800(r2) at 3k pace
8x600(r90) at 3k pace
4xmile(r3) at 5k pace
1000-400-1000-400-1000-400-1000-400(4 of each, 200m jog in between each rep)--1000s at 5k pace, 400s at mile pace, good 3k/5k pace surging workout
800-1200-mile-1200-800-400-400(r2/r2 30/r3/r2 30/r2/r60)--3k pace/3k pace/5k pace/3k pace/3k pace/mile pace...good acceleration workout, good to work on fast finish, and working mid race
Week 1: 2x3000m 6min recovery.
Week 2: 3x2000m 5min recovery.
Week 3: 4x1500m 4min recovery.
Week 4: 5x1200m 3min recovery.
Week 5: 6x1000m 2min recovery.
Week 6: Go back to 2x3000m.
...a supreme 5 week mesocyclic aerobic capacity session.
Great 3km workout and prediction for 2 mile
600hard, 400 float at 85-90, 600 hard, float 800 at 85-90, 600 hard
Time each section and the entire 3000. The time you hit here will be equal to your current two mile level. Great workout when pressed for time. 10 minute warm-up 10 min warm-down and the workout give you an entire session in just 30 minutes.
Play with 2 x 3000 with an 800 shuffle between.
I have a number of variations on this that I have used and my athletes swear by it.
5x2000 at 95% 3000m race pace, 90 sec. recovery
6x1600 at 5k race pace, 90 sec. recovery
12x800 at 3k race pace, 60 sec. recovery
(not very intense)
|milers left out|
I can't imagine completing any of these workouts. If you can do 6 by 1600m at a given pace, is that really likely to be your 5000m pace?
Depending on the time of the intervals, my 3km workout has been used by athletes from 14:00 2 milers thru National record holders. I don't see why you couldn't do it, regardless of ability.
quote]milers left out wrote:
I can't imagine completing any of these workouts.