milers left out
How about the best 3000m/5000m workouts? 10/2/2006 9:28PM Reply | Return to Index | Report Post
Since everyone is providing such good mile workouts does anyone have any ideas for the 3000m and 5000m. I am looking to have a good mile/3000m indoor season this next year.
ny Coach
RE: How about the best 3000m/5000m workouts? 10/2/2006 11:45PM - in reply to milers left out Reply | Return to Index | Report Post
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


variation workouts
------------------
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
Skuj
RE: How about the best 3000m/5000m workouts? 10/3/2006 12:03AM - in reply to milers left out Reply | Return to Index | Report Post
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.

Questions?



milers left out wrote:

Since everyone is providing such good mile workouts does anyone have any ideas for the 3000m and 5000m. I am looking to have a good mile/3000m indoor season this next year.
hardset nipples
RE: How about the best 3000m/5000m workouts? 10/3/2006 12:15AM - in reply to milers left out Reply | Return to Index | Report Post
What's your coach have in mind?
milers left out
RE: How about the best 3000m/5000m workouts? 10/3/2006 10:17AM - in reply to hardset nipples Reply | Return to Index | Report Post
I don't have one; I'm a graduate student coaching myself and that's why I'm so interested in people's opinions on workouts.
ray
RE: How about the best 3000m/5000m workouts? 10/3/2006 10:41AM - in reply to milers left out Reply | Return to Index | Report Post
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.
duecetard
RE: How about the best 3000m/5000m workouts? 10/3/2006 12:01PM - in reply to milers left out Reply | Return to Index | Report Post
5x2000 at 95% 3000m race pace, 90 sec. recovery

(very intense)

or

6x1600 at 5k race pace, 90 sec. recovery

(medium intensity)

or

12x800 at 3k race pace, 60 sec. recovery

(not very intense)

low standards=losers
high standards=winners
milers left out
RE: How about the best 3000m/5000m workouts? 10/3/2006 2:27PM - in reply to duecetard Reply | Return to Index | Report Post
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?


duecetard wrote:

5x2000 at 95% 3000m race pace, 90 sec. recovery

(very intense)

or

6x1600 at 5k race pace, 90 sec. recovery

(medium intensity)

or

12x800 at 3k race pace, 60 sec. recovery

(not very intense)

low standards=losers
high standards=winners
**
RE: How about the best 3000m/5000m workouts? 10/4/2006 12:18AM - in reply to milers left out Reply | Return to Index | Report Post
Not a chance in hell. Frank Horwill used to say that 4x1600 with 90 rest is a good predictor of your 5000 m pace.
ray
RE: How about the best 3000m/5000m workouts? 10/4/2006 9:41AM - in reply to milers left out Reply | Return to Index | Report Post
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.