I want to go to AAU nationals and 9:20 is the 3k average there. I need some speedwork ideas. And any other advice. Even about racing.
I want to go to AAU nationals and 9:20 is the 3k average there. I need some speedwork ideas. And any other advice. Even about racing.
You need mileage and talent, not speed work.
Someonewhoknows wrote:
You need mileage and talent, not speed work.
I have the mileage built up. I think I have the talent. I've ran 16:30 5k on a course with 800Ft. Elevation gain. I'm betting I could run 9:45 right now.
10m sprints then.
You're confident you can do it.
There's no magic speedwork. Do stuff like 8-10x400 at mile pace w/400 jog (or 60 sec rest if it's a more intense session), 6-8x600 at 3200 with lap jog. Or 6x800 at 5k pace with lap jog etc. Just get used to the paces you need. Remember to keep doing tempos and stuff as well and you'll get there.
peppa wrote:
You're confident you can do it.
There's no magic speedwork. Do stuff like 8-10x400 at mile pace w/400 jog (or 60 sec rest if it's a more intense session), 6-8x600 at 3200 with lap jog. Or 6x800 at 5k pace with lap jog etc. Just get used to the paces you need. Remember to keep doing tempos and stuff as well and you'll get there.
Yeah I'm confident. Alright I'll try some of those.
If you already ran well in cross country, then keep doing what you're doing. Listen to your coach, not Letsrun.
I second that as well
Workouts can be replaced and mixed with other workouts, trust your training
Before every time you go to sleep, you need to practice your dance moves such as the floss, orange justice, the wip, and dance moves from fortnite. Next, after every time you cross the 400 line on the track you need to yell pogchamp to keep yourself disciplined. Lastly, you need to get off lets run and figure it out for yourself on how you should run.
Past frehman wrote:
Before every time you go to sleep, you need to practice your dance moves such as the floss, orange justice, the wip, and dance moves from fortnite. Next, after every time you cross the 400 line on the track you need to yell pogchamp to keep yourself disciplined. Lastly, you need to get off lets run and figure it out for yourself on how you should run.
2nd on the floss: essential movez
run a 9:44
Speedyrunner wrote:
I want to go to AAU nationals and 9:20 is the 3k average there. I need some speedwork ideas. And any other advice. Even about racing.
You need to become competitive at the local level first. After that the State level. After that the regional level, then only after should you think about the national level.
You climb the ladder one step at a time.
Honestly it sounds like you can probably already do it, but here's three workouts that I would choose if I were specializing in the 3k.
1. 1000 repeats:
4-5x1000m at 3k goal pace with 90 seconds of rest.
2. 600s:
5-6x600m at mile goal pace with two minutes of rest
3. 400s:
10-12x400 starting at 5k pace and working down to mile pace or faster, 100m of jogging rest
Hope these help! Good luck qualifying!
Speedyrunner wrote:I want to go to AAU nationals and 9:20 is the 3k average there. I need some speedwork ideas. And any other advice. Even about racing.
Have you ran any indoor races or time trials this year? Those times could give you a good indication where you stand right now and how possible it is to achieve your goal.
You ran 16:30 on a 5k with 800 feet of elevation gain? Isn’t that probably worth like a 14:30 5k equivalent?
+1000 If you have run 16:30 as a freshman, even if it's 3 miles instead of 5k, just keep doing what you are doing!! Calculators say 16:30 5k is in the 9:30s for 3k.
my two pennies wrote:
If you already ran well in cross country, then keep doing what you're doing. Listen to your coach, not Letsrun.
dog dad wrote:
run a 9:44
This is great advice.