Yesune wrote:
Some tips for break 9 minutes barrier in my first 3000m I'm starting the season 6 days by week easy run and 4x 4mnts around 3:05 per k and 2000m 6:25 looking smooth another session 5x600 1:43 and 4x 400m 65sec other session 4xmile start 5:20 easy and finish under 5. I love renato Canova and Steve Magness.
You need to do more reps in your workouts and individual best paces like this:
20 x 400m at 69-70 sec ( 1 min rest),
13-15 x 600m at 1:45 min and walk easy rest back to 120 bpm,
LT- intervals 800m-3000m to a total of 10-15 km at 3:10 min/ km , rest walk easy back to 120 bpm.
easy runs of 50 - 80 min at 4- 4:10 min / km.
That`s it! :)