How is this for a 3,000m workout-race is in about 3 weeks-Target is 9:00
2 mile warm up
1000m-3:00.....2 min rest
400m-72......1 min rest
600m-1:48.......75 sec rest
800m-2:24.......90 sec rest
600m-1:48.......75 sec rest
400m-72........60 sec rest
1000m-3:00......60 sec rest
400m-64