3000m race (4 weeks out) critique my key workouts

Training Advice/Discussion

6 years ago 02/09/2018 3:42pm EST

What would be good 3000 m key workouts if you only have 4 weeks to train? I need 1-2 specific workouts per week (total of 4-8 workouts for the entire period).

How does the schedule below sound for a guy running 40 MPW? I have better endurance than speed. Current 5k fitness 16.30ish.

Week 1:

- 7x600 m @3k (2 min standing recovery)

-12x400 m @3k (90 sec standing recovery)

Week 2:

- 6x800 m @3k (2.30 min standing recovery)

-12x400 m @3k (90 sec standing recovery)

Week 3:

- 5x1000 m @5k (3 min standing recovery)

-12x400 m @3k (90 sec standing recovery)

Week 4:

- 5x600 m @1500 (2x interval time standing recovery)

- 3000 m race (goal time 9.35)

6 years ago 02/09/2018 4:17pm EST

re: 4weeks_3000m

I’d change the 12x400 in week 1 to 16-20x200 at mile race pace with 200 jog. Break into sets if you want to. So maybe like 35 seconds each.

Then week 2 I’d change it again to a 4 mike tempo run around 5:45 pace. Finish with 4x200 at 800 pace. Maybe around 30-31.

Then week 3 keep the 1000s but the second workout either do 8x400 or 10x300 at mile pace again with 400 jog rest, or about 2:00.

Then the week of the race I’d honestly just do something to feel the pace out and stay feeling good. Maybe like 2x600 at goal race pace, 2x400 a little faster, and then 4x200 in 34 or so. Take ample rest, and then go crush it.

6 years ago 02/10/2018 9:35am EST

re: Han Solo

You have a lot of good workouts listed. I would add some shorter/faster sessions that are almost like 800m or mile workouts.

Examples:

2 x (1k-200-200)

k-800-600-400-300-200

3 x 1km + 600-400-300-200

I like adding a second, shorter workout to go with the more strength based (but still fast) reps.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

3000m race (4 weeks out) critique my key workouts

Of General Interest

This thread has already been deleted.

You have been subscribed.

3000m race (4 weeks out) critique my key workouts

Follow Han Solo

Block Han Solo

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.