I want to run a fast indoor 3k. I know to build up base slowly, etc etc. I plan on doing some tempo runs and stuff over winter break to get in shape for the meets in January-March. Should I do two tempos a week, one faster and one longer slower one.
ie; 20 minutes at 5:45 pace and 45-60 minutes at like 6:15-6:20 pace.
What's the difference between these two runs, and which would be better for a 3k.
I also want to run well outdoor (1500, steeplechase, 5k), but I want to be in good shape for indoor. I've been running on average 60mpw during cross, with few peaks in the 70's.