3 minute kilometer/1000m training

It depends on your individual balance of endurance and speed. Here are a few examples of runners who all run 3:00 for a 1000m race:

(400 / 800 / 1000 / 1600 / 3200)

Runner A: 62 / 2:19 / 3:00 / 5:10 / 11:30

Runner B: 64 / 2:20 / 3:00 / 5:05 / 11:05

Runner C: 66 / 2:21 / 3:00 / 5:00 / 10:40

Runner A is an 800 specialist with more speed, Runner C is a 3200/5k specialist with more endurance, and Runner B is in between. All of them run 3:00 for 1000m, but their other times are different depending upon their strengths and weaknesses.

If you want to mess around with the times some more to figure out how you would do, go to

http://timescalculator.appspot.com/

If you have any sort of basic speed you can do it whenever you want.

PortlandHSRunnerGirl wrote:

Just so you know I'm a female in high school

what times did you run before you broke 3 for a 1000 or got close to 3 flat for a kilometer. What kind of mileage?

Yesterday we did a workout and it wasn't what I wanted for myself but I did hit my prescribed times.

5x1000m

we started at pre tempo(3:48-3:50) and worked down to finishing race pace(3:20-3:25).

But what kind of times did you hit before you could hit 3 minute 1000s

According to one of the split calculators you need to be hitting 36 second 200s

Never ran an all out 1000 but did lots of sessions of 5 x 1000m in 3:10. At the time I could race 800 in 2:14 and usually ran 10 x 200 in 30-33 with a 200 jog recovery.

i did solo 2:59 time trial a couple years ago and ran 5:02 mile, with 61-62 400 speed

I am not sure what you mean by "what kind of times did you hit before you could hit 3 minute 1000s" and then you mention "According to one of the split calculators you need to be hitting 36 second 200s".

Yes, theoretically you need to be hitting each 200mt in :36 seconds. Why theoretically? a runner may cover it: 37 37 36 34 36)

In terms of mileage, depends on your ability. Honestly I've seen people with very little weekly mileage go all out and cover the 1k in 3:00 or 3:01 and then bomb, almost purple.

You want to do it without ending gasping for any possible available oxygen? at least 45 QUALITY miles a week with good speed workouts in between.

Good luck!

Thanks for the feedback

I did 3x1k with 6 min rest in March.

First 1k I went 2:22 at 800. Ran 37 last 200.

2nd 1k I went 2:18 at 800. Ran 39 last 200.

3rd 1k I didn't look at watch, but I ran 2:59.

That was hell.

dsoctorj wrote:

I am not sure what you mean by "what kind of times did you hit before you could hit 3 minute 1000s" and then you mention "According to one of the split calculators you need to be hitting 36 second 200s".

Yes, theoretically you need to be hitting each 200mt in :36 seconds. Why theoretically? a runner may cover it: 37 37 36 34 36)

In terms of mileage, depends on your ability. Honestly I've seen people with very little weekly mileage go all out and cover the 1k in 3:00 or 3:01 and then bomb, almost purple.

You want to do it without ending gasping for any possible available oxygen? at least 45 QUALITY miles a week with good speed workouts in between.

Good luck!

I think she means what kind of prs did you have before you could run 3 minute 1,000s for a workout?