3000 m training for 8'00

um lol keep doing what you're doing?

You aren't at altitude and you have decent weather?

You don't need 90/week, cut to 80. Overall training pace comes down.

You don't need much of anything in spikes.

You need more work at 2:45- 2:55/ 1000, and you're best event

is probably the 10000.

If you are going to attack for the 1500 (

Can i realistically hit a time near 8'05/8'10 in two weeks?

Jonny9 wrote:

Can i realistically hit a time near 8'05/8'10 in two weeks?

You got this brahhh, ballzzz to the wallzzzz.....

Well....it`s obvious you are self coached . Would you like to run much faster? Your program is like what I use to call "A guessing one" ...... just contact me if you want to get pro coaching.

If you are me, I can organize a training program that will take 3000 m 7 min 30 sec. Please contact me. My coaching theory is a special theory that aims at world record.

drthcoach@gmail.com

COACH JS is back!

Is there really anyone who may give me a prediction?

Get in a good competitive race and 8:00 is definitely possible. But also make sure to dO more work around 2:40-2:45 km pace.

Do a session of 6x800 or 5x1000 at goal pace with equal rest as one of your last workouts

Jonny9 wrote:

Is there really anyone who may give me a prediction?

7.46.5

Generally a solid program but you need specific work. 6*2K in 6 minutes, 6*800m in 2:10 and 8*1K in 2:50, that sort of stuff. With hard peaking workouts you should be able to go sub 8.

Get in a good race, stay with someone and keep relaxed.

Next season you should bump up your mileage to 100-110 mark. Strength is key. I never hit the sub 8 mark myself, but i've got damn close and that is off a base of 100-120 miles. Ran sub 14 5000m a week after that.

Forever regrets wrote:

Generally a solid program but you need specific work. 6*2K in 6 minutes, 6*800m in 2:10 and 8*1K in 2:50, that sort of stuff. With hard peaking workouts you should be able to go sub 8.

Get in a good race, stay with someone and keep relaxed.

Next season you should bump up your mileage to 100-110 mark. Strength is key. I never hit the sub 8 mark myself, but i've got damn close and that is off a base of 100-120 miles. Ran sub 14 5000m a week after that.

If you didn't break 8 with that kind of mileage it wasn't due to lack of miles, but the lack of speed.

The workouts look solid but I'd consider adding an occasional 800m pace and faster unit in there.

Based on Prs my prediction is 8:02 with a standard deviation of 2secs, so 8:00-8:05is the range.

stat gangsta calc mofo wrote:

Based on Prs my prediction is 8:02 with a standard deviation of 2secs, so 8:00-8:05is the range.

that's not how standard deviation works

Thank you

How long are the recoveries in these workouts?

Update:

Last week workouts

10x600 off 2' in 1'36"3 avg,no spikes

6 km tempo at 2'57

what did you end up running op?

Race is on tuesday,17th.

My two last workouts were

10x400 off 90"+1000 after 5'

60"6 avg-2'41

4x1500 in 4'13-4'09-4'10 in flats/4'06 spikes

Recoveries 3'30"