i am a 3k runner who has recently qualified for the national championships.
i ran 9.45 and finished 3rd in my province
i was beaten by a guy who ran 9.30
2nd was only 2 seconds ahead
im running 25 mpw with my hardest workouts being like 7x300 with one min recovery in about 52-53 seconds last one 50
i ran this on grass and then on the same day after the 300s i took 5 minute break and ran 6x200 all in 32-33 with one min rec.
i hope to run sub 9.30 next week
i also hope to get top 3 in national championships
how should i race next week to make sure i get top 3? i dont have much speed as u can see from my workout and excel as the distance get longer
another workout i done on grass would be 2x1mile with 5 min recovery.i done the reps in 5.55 and 5.45
how should i train over the next few days and any tips to b reak my pr and get in 9.20s
thanks