Hello!
I don't have 3000m races for now, but i'm trying to predict my actual time based on my current workouts and records:
Records:
-10 km PB = 3':45"/km
-5 km PB = 3':35"/km
-1500m PB = 3':09"/km (5 months ago)
-800m PB = 2':52"/km (5 months ago)
Workouts:
-easy run = 4':25" - 4':35" /KM
-5/6x1000m, rest 1':30"/2' (walk) in 3':20" (sometimes 3':15", other 3':25").
-8x1000m, rest 2' (walk) in 3':25"/3':30"
-3/4x2000m, rest 3' (walk) at 3':35" - 3':40"/km
-4x1200m, rest 800m (jog at 4':10"/km) at 3':40"/km
-6/8 km tempo at 3':50" - 4':00"/km
-500-400-300 intervals from 3':10"/km to 2':50"/km
-10x500m, rest 1' (walk) at 3':10" - 3':15"/km
-10x300m, rest 2' (walk) at 2':50" - 3':00"/km
But i'm not doing a lot of short intervals for the moment.
I usually workout 6/8 times per week and 65/95 km per week.
I'm a 21 yo male (but i started running 3 years ago).
What do you think it can be my current 3000m time?
Thanks for your answers! ;)