did 4x1k @ 3:20 with 2 minute rest have a solid base of 30 miles per week for the last 3 months prs from 3 months ago are 10:16 flat indoor track 3k do you think i am in 9:50 3k shape
did 4x1k @ 3:20 with 2 minute rest have a solid base of 30 miles per week for the last 3 months prs from 3 months ago are 10:16 flat indoor track 3k do you think i am in 9:50 3k shape
Yo got it! 9:50 3k is about 1k @ 3:16 and change.
next time try doing 3x1k @ 3:15 with 2 minute rest.
also, try increasing your mileage dude :(
cheers!
Add in the element of competition and good conditions, sure. That seems reasonable. Have a good race plan and make sure you pass people when they slow down in front of you. Good luck.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year