This weekend I have a 800m on saturday and a 3k on sunday.
Last three months I was training like this:
MO- 400m training (6×200m or 12×100m)
TU- 800m training (8×200/w 2min. or 5×300m/w 3min.)
WE- easy (4-5miles)
TH- 3k training (3×1k/w 90sec. or a tempo run
FR- easy (4-5miles)
SA- long run (10miles)
SU- off
The 800m and 3k workouts are in my goal pace. My is about 35-40mpw.
My actual pbs are 2:13 and 9:59.
Can I break 2:08 and 9:50?
800/3000 wrote:
This weekend I have a 800m on saturday and a 3k on sunday.
Last three months I was training like this:
MO- 400m training (6×200m or 12×100m)
TU- 800m training (8×200/w 2min. or 5×300m/w 3min.)
WE- easy (4-5miles)
TH- 3k training (3×1k/w 90sec. or a tempo run
FR- easy (4-5miles)
SA- long run (10miles)
SU- off
The 800m and 3k workouts are in my goal pace. My is about 35-40mpw.
My actual pbs are 2:13 and 9:59.
Can I break 2:08 and 9:50?
i think you can't break
you should do more repeats and more speed in your 800 and 3000 training
like
5*1k 3000 goal pace 1:30rec.
8*200 30s 2min rec.
or 12-16*200 800goal pace 2:00rec.
if you do 3*1k, your pace may 3:12-3:15 pace
What are the times on those interval workouts? Those 200s should be at race pace, so around 32 if you want to run a 2:08. Furthermore, I recommend putting a long run day in between your Monday/Tuesday workouts because it's very difficult to work hard back to back interval work.
The 800m and 3k intervals are in race.
800/3000 wrote:
This weekend I have a 800m on saturday and a 3k on sunday.
Last three months I was training like this:
MO- 400m training (6×200m or 12×100m)
TU- 800m training (8×200/w 2min. or 5×300m/w 3min.)
WE- easy (4-5miles)
TH- 3k training (3×1k/w 90sec. or a tempo run
FR- easy (4-5miles)
SA- long run (10miles)
SU- off
The 800m and 3k workouts are in my goal pace. My is about 35-40mpw.
My actual pbs are 2:13 and 9:59.
Can I break 2:08 and 9:50?
Why the hell are your 3K workouts at pace with such minimal rest?
I would say adjust the 3K training day to something like 5 x K w/ 90 seconds at about 5K pace + 20s or 3K pace + 30s
No point in doing 12 x 100, that's a speed endurance workout not a speed workout. And doing two speed days like that back to back is stupid if you're going to run a 3K.
Pick an event and pursue it.
You have to try, remember that there are no limits if you try hard
Your training is all over the place! I have a 15 year old who has run 1:58 800m and 4:10 1500m and another 15 year old who has run 9:13 for 3k
Here is this weeks training:
Monday easy 2k warm up drills/strides then 4x900m run as 200 easy/100m fast 100m walk between efforts
Tuesday Recovery easy run or X-train
Wednesday 7-9k running how they feel
Thursday 2x5x200 run as varied pace efforts
Friday easy recovery or off
Saturday 10k run over hilly course
Sunday 60 minutes easy
simple! good luck!