Workouts that indicate 8:40 3k (or ~9:15-20 2mile) fitness

Sub 9:10 3200m.

I never ran 8:40, but got awful close and felt as though i could have in the right race.

I did a workout of 8X600 in 1:40-41 with 2:00 rest and i knew that I was in shape after that.

I ran 4:00 and 15:09 (1500m/5000m) over the summer. The 1500m was in sloppy conditions (poor excuse, I know); the 5000m was definitely tactical with the last 200m well under 30. Overall I think that would indicate a little under 8:40 (or certainly close).

One workout that I found especially stimulating was 3x1600m, 4x500m. Average on the 1600m reps was a little under 5:00; the 500m reps averaged just under 80.

I'm a little fuzzy on the rest now, but I believe it was 2ish minutes between the 16s and about 3 between the 5s, with quite a long rest (bathroom break) between the two sets.

Good luck.

Ottawa, ON wrote:

I ran 4:00 and 15:09 (1500m/5000m) over the summer. The 1500m was in sloppy conditions (poor excuse, I know); the 5000m was definitely tactical with the last 200m well under 30. Overall I think that would indicate a little under 8:40 (or certainly close).

One workout that I found especially stimulating was 3x1600m, 4x500m. Average on the 1600m reps was a little under 5:00; the 500m reps averaged just under 80.

I'm a little fuzzy on the rest now, but I believe it was 2ish minutes between the 16s and about 3 between the 5s, with quite a long rest (bathroom break) between the two sets.

Good luck.

4:00 and 15:09, even under ideal conditions and with even pacing, probably indicate a < 8:40.

When I was running in the high 14s and probably able to run 8:35 (I'll never know for sure) I would do 3 x 1600 in 4:42-4:44 with a strict 2:30 jog rest, or 5 x 1000 in 2:53 with a very slow 200 (about 2:00), or 6 x 400 in 64 with a 1:15 jog rest. But I think tempos of 3-5 miles @ 5:10-5:12 were my greatest ally (I wouldn't necessarily say that of a high-schooler or early collegian aiming for a fast 3K, though).

5x1000 @ low 250s w/ 2 min rest is prime

mile cutdowns starting at 455 ending at 440

16x400 @ race pace (69) w/ 100m jogs

8:36 guy wrote:

5x1000 @ low 250s w/ 2 min rest is prime

mile cutdowns starting at 455 ending at 440

16x400 @ race pace (69) w/ 100m jogs

Pretty much exactly what I was going to say.

7.5 laps @ around 70s, no rest

3 sets broken 1200s

3x(800,200,200)

800s were at about 2:24

1st 200 of each set was at 32-33

2nd was right at 30

Think I got 2 min rest after the 800s, then 30 seconds after the 1st 200.

3 min between sets.

Had to work during the workout but wasn't that bad. Ran 9:17 for the 3200m and beat a Footlocker Finalist in the process a few days later. Also a school record and was on my own track.

depends on if you are a miler moving up or a 5k/10k guy moving down. when i was in 8:30s/14:40s shape i did mostly high volume stuff like 3-5 mile tempos at 5:10-20 or 1k and 2k repeats at cross country race pace with minute rests and stuff like that. if you're more of a mile type, doing 400's, 800's and 1000's at 3k/5k pace with jogging rests are the best workouts.

5*1200 3:38/35/34/36/33 2 min rest

5*2 k 6:10 > 6:00 3 min rest

3*3 km 9:37 - 9:29 - 9:17 rest 4 min

2*4*1000 3:03/3/3/2 + 00/02/58/55 rest 2:30 and 5 min'

12k tempo run's ( hard ) 3:17/km

15 k tempo run 50:15.

20*300 48 rest 60 sec

2000 - 5*300 - 1000 - 5*200 5:59(4) + 45/46 rest 75

2:39 (4) + 5*200 30 sec (60 rest)

ran 1:08 half, 14:45 5k and 30:35 ( track ) 31:13 10k road that year.

Workouts are from my old log

sub 9:20 person wrote:

Had to work during the workout but wasn't that bad. Ran 9:17 for the 3200m and beat a Footlocker Finalist in the process a few days later. Also a school record and was on my own track.

I was at that race. How's UK treating ya?

uhhhhh okay. training's going well, feel like i could do better in races though. Who is this?