What can i run for 3k indoor

good work man!!! wow, 1:52! with those wheels and the strength you've shown in your workouts like the 1K session, you are definitely in ~8:15 3K shape.

keep rolling & let us know how the 1500 goes!

I ran a solid race, spot one and two where out of reach with 4 laps to go.

I remained in the group almost all the time.

300 m before they end i kicked in and was in 3rd position.

I lost my speed in the last 100 meters, and got passed bye 2 others.

( mabye still tired from the 800 meters off friday and saterday )

ran 3:51:03

Still a pr!

The results where:

3:47.43

3:47.52

3:50.04

3:50.20

3:51:03

3:51.59

3:56.83

3:57.68

Today will be an easy run off 5 miles.

For the rest of the week.

1* tempo run off 5 miles on thursday.

1* long run off 15 miles on saterday

Did a 5 mile tempo run today.

Recovery was needed after such a hard weekend.

The feeling off having power in the legs was back today.

The tempo run went: 24:39

mile splits where

4:56 - 4:58 - 5:04 - 4:53 - 4:48

mile 3 ( light uphill )

Mile 5 ( light downhill )

Ran a hard workout today, just 3 weeks until the 3k.

Have adjusted my goal to run around 8:10.

workout of saterday was a long run of 18 miles

With 6 miles 5:54 - 5:56 - 5:54 - 5:55 - 5:53 - 5:54

4 miles 5:38 - 5:35 - 5:32 - 5:34

4 miles Cutting down the pace: 5:17 - 5:12 - 5:06 - 5:01

+ 1 mile cooldown and warm up

Today was

4k in 15:01

2*4*1000 with 3 min recovery and 6 min serie rest

2:55 - 2:56 - 2:50 - 2:48

2:58 - 2:54 - 2:45 - 2:42

3 mile run afterwards 6:58 - 6:41 - 7:24

Hope people are interested in following my progress in training. If people find my posts not interesting.

Please tell me and i will stop posting my training progress.

i'm enjoying it:) always interesting to follow someone's training, great way to pick up workout ideas and discuss training philosophy/the logic behind workouts.

lot's of rest on those 1000s, but you really killed the last 2 reps.

let us know how training goes up to the 3K.

do you have any goals for outdoor? a fast 5K on the track maybe? it's a long way until late spring/summer, i just hope you can keep this up and stay healthy with all the intensity you are doing.

'14'35.8

31'10.3'

Definitive proof that your calculator is a crock

The rest was quite long indeed, but the objective was not too kill every training.

Training not at your max each time, makes sure you are ready to rock in the races. ( where it really matters )

It was nice to hammer out the two last ones.

But my coach says, such training should only been done once a week. It's better to spare your maximum preformance for raceday and not hammer out each interval session you do.

I will not be running a 5k soon.

Probably somewhere around next year march or so.

Will be running a half marathon or 15k race too test my endureance.

the rest will be focussed upon indoor 3k on 5 - 01

13 - 01 half marathon ( testing who good the condition is after all the winter miles ) ( Hoping around 1:06 - 1:07 )

10 - 02 10k road race. ( somewhere around 30 flat probably )

Another 1500 and 3000 m 16 and 17 - 02 ( indoor )

Sunday:

AM: 60 min strength

PM: 45 min 6:42

Monday

11 miles with 9 miles at 5:57

Tuesday: already mentioned above

Wensday:

AM: 4 miles 6:44 + 8 * 100 ( mile pace )

PM: 6 miles 6:36

Thurs:

1000 ( 300 - 400 - 300 )42 - 80 - 42 = 2:44

3*( 300 - 200 ) rest 90 sec and 3 min ( 43.3 and 27.1 av )

Today will be.

10k 40 min + 45 min strength + 8*30 sec fast. with 1 min rest

Just curious, what do you do for strength training? Besides the lunges and plyos you already mentioned. Any upper body lifting?

Training is circuit training on friday like 3*12 excersises off 1 minute in duration. with 45 sec rest.

JUmp squats, short sprints ( 30 meters )

Skipping on trampoline, box jumps, calf raises. jump lunges.

And 1 or 2 times a week in the gym with weights.

Depends in what week we are.

in the winter it's most weeks two times, with less running on monday.

In the spring it's one time a week.

And during track season we only do 1 circuit or 1 strength training session a week.

Training looks like this.

squats 25*50kg 20*60kg - 12*70kg - 8*80 kg.

Lunges with 30 - 40 - 50 kg. desending reps.

calf raises with 50 up to 80 kg.

Leg extensions 4*20*60 kg

Hamstring curls 4*15*70 kg

Bench press 3*15/20*60 kg

side raises ( 8kg ) and frontal raises, lat pull down, bicep and tricep curls. with around 18 and 12 kg.

Barbell rows for back.

Deadlift is my main back excersise 5 sets

25*60 - 20*70 - 12*80 8*90 - 20*70 - 25*60.

So a lot off excersises.

Normally the routine takes me anywhere from 45 min for a short session up to 75 min for a long session tot complete.

Changing between leg excersise and upper body exersise each time. So lunges - bench press - squat - dumbell curls and so on.

Hope this is enough info.

Training has been going very well around christmas.

Saterday was 6 miles easy at 6:32/mile

Sunday 2 hour training dunes

10 min warming up

10 min Zone 3 ( 1.89 Miles, hills )

20 min jumps and strength work

10 min Zone 3 ( 1.69 Miles, sand and hills )

6*200 in 30 with 30 sec recovery. ( flat course )

2 min recovery

6 min 3 - 3 min zone 3 and 4.

6*330m hill with 30 m climbing. ( 60 - 62/400 intensity )

Jog back recovery in 2 min.

10 min cooldown.

Monday:

10 miles: 6:32 - 5:58 - 5:52 - 5:53 - 5:54 - 5:50 - 5:49 - 5:40 - 5:39 - 6:52.

Tuesday:

5*1000 with 2 min recovery ( 2:58 - 2:59 - 2:58 - 2:58 - 2:57)

3*400 ( 2 min ) 60.5 - 60.1 - 59.6

Wensday:

AM: 9 miles ( 6:55 - 5:11 - 5:08 - 5:16 - 5:09 - 5:10 - 5:12 - 5:06 - 6:44

PM: 75 min strength in the gym

Thursday:

2 mile warm up

30 min drills + short sprints

2 Miles hard 9:42

4 min recovery

2*1000 ( 3 min recovery ) 2:53 - 2:51

4 min recovery

3*300 ( 2 min recovery ) 42.8 - 41.9 - 40.4 )

10 min cooldown

Hope people like the update.

Training for the rest off the holiday is.

Friday: Team training + 3*3000 tempo pace.

Saterday: Hurdle drills, track training.

Sun: recovery run

Mon: Short XC race for speed

Tues: Recovery run

Wens: track training 3k pace + 1 hour strength

thurs: normal endureance run

Fri: easy jog + strides

Sat: 3k goal race

Sun: recovery run.

Thanks for the update! Very nice to see the training. You have some speed in your legs and certainly have the strength. Im calling 812!

Just got the schedule for next week and for today.

3k will go in 9:15 - 9:30 with 3 min recovery

Session off next week wensday is:

3*1100 + 2*600

For the 1100 plan is: 200(33)-300(49)-400(66)-200(31)

total = 2:59 ( 2:43/km )

6 min 1200 meter jog

600 in 1:30 with 400m rest in 3:00.

Bumping this because it's amazing. Please keep posting, you give me something to aspire to.

I'm an okay runner (3:56.5 1500m), and I'd feel great about reaching a level like yours. What's your overall mileage like? How fast are your easy days? Are your longs run a weekly thing? How long?

My average mileage over the last weeks has been around 70 miles. With one week peaking at 80 miles.

The pace on easy days depends upon how hard the days before where, and how i am feeling.

If i, am not to tired: it's around 6:20 - 6:30.

When really smashed, as after the race weekend i had, it goes more towards 7:00 - 7:15.

If the weekend is a heavy hill workout with the group.

Then we do a mid week medium long run. Like 12 - 13 miles pretty fast. And others we run between 15 and 18 miles depending upon the pace.

Looking back at my logs off this year.

I see that all my pr's where set at the beginning off the year.

And i didn't run close to them all season.

After switching coach and trainer in September. I have only run pr's ( indoor race and 10k XC race )

I probably was overtrained during the season.

After two weeks off no running and training with my new group. A seems to go very well.

Finally i have a good explenation for under preforming during the track season

Ran the 3.2k XC race today.

Heavy course with lots of sand and wind today.

Part through the forest was farely flat, but the covered all the mud with sand.

I placed 6th overall in a time off 10:52.

Got beaten bye guys with pr's a lot faster then mine.

Top 10 was. ( some off the pr's off other runners in front off me )

10:40 ( 1:53 - 3:42 )

10:42 ( 8:29 3k steeple )

10:43 ( 2:25 ( 1k ) 3:50 ( 1500 m )

10:46 ( 1:51 - 3:46 )

10:48 ( 1:53 - 3:52 )

10:52

11:01 ( 3:49 - 8:12 ( 3k )- 14:14 ( 5k )

11:05

11:13

11:15

At the moment planning the rest of the season.

main focus will be upon improving pr's, and running at national races.

4 off 5 national track meetings. ( sometimes very strong field with sub 8 min 3k runners and sub 3:40 1500m in some occasions )

So far a few races i will run:

05 - 01 ( 3000m indoor )

20 - 01 ( 10k XC race )

02 - 02 ( 11.1 or 2.52k XC race )

mabye 10 - 02 ( 10k road ) Schoorl

17 - 02 (1500 or 3000m indoor )

10 - 03 ( half marathon ) CPC

27 - 04 ( 10k road ) parelloop

11 - 05 ( 3000m outdoor ) Lisse

26 - 05 ( 5000m outdoor ) Oordegem

09 - 06 ( 3000m outdoor ) Leiden

21 - 07 ( 5000m outdoor ) Ninove

07 - 09 ( 1500m outdoor ) ?

some comments about it would be nice.

Spoke to my trainer, and he said that i was oke, but that i had to focus upon one distance.

So what would you change and why

I think it looks good. I like a bunch of distances early in the season then sticking with my main distance later (it seems like 3000m/5000m is the ones you want to focus on?)

Is there going to be any break between Indoor/XC/early season and outdoor? It seems like it'd be a very long season to hammer impressive workouts (as you have been doing) the whole time with no break of some sort.

Is there any specific race that you are peaking for? Nationals?

Keep posting! It's good stuff!