Sub 8:50 3k?

College Running

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3 years ago 04/08/2021 6:21am EDT

I’m shooting for a sub 8:50 in about a week or so at my next meet. My current pr is 9:03 from a year ago indoors (this is an outdoor meet.) . Ive gotten much stronger since then. I run 62 mpw. Here are my toe last workouts.

8x600/200..45 seconds after the 600, 2 minutes after the 200. Goal pace 74-70, 33-32

1:50-32

1:51-33

1:49-31

1:47-32

1:45-31

1:44-31

3x4x400, 100 jog 1st set, 200 jog 2nd and 3rd, 2 minutes between sets

73,72,73,72...70,70,71,70...65,65,65,64

Also ran a 59 400 a few minutes after to test spikes

3 years ago 04/08/2021 7:40am EDT

re: Alex Bailey

I am not seeing the question youre asking, but if it to ask if you can run sub 8:50 3k, then I'd say yes you should be able to. 8:50 3k is about 70 per 400, so I see no problem for you clipping 69-70s for 5-6laps and then closing hard to go sub 8:50.

3 years ago 04/08/2021 8:37am EDT

re: TheRunningLife

Yes my question is was should I be able to run sub 8:50 for 3k. Or what time should I pace for

3 years ago 04/08/2021 9:42am EDT

re: Alex Bailey

That all depends on what kind of shape your in at the moment but going from 9:03 to 8:50 is about 13+seconds improvement, it could be doable but not easy. With that I think you should aim for sub 9:00 pace first, trying going out in 71-72, go fast if your feeling good, that should put you around 8:55-8:59 range. Then next time you race the 3k you can adjust the pace to 69-70s to run sub 8:50. I think this is the best way to go sub 8:50.

3 years ago 04/08/2021 11:07am EDT

re: Alex Bailey

Alex Bailey wrote:
I’m shooting for a sub 8:50 in about a week or so at my next meet. My current pr is 9:03 from a year ago indoors (this is an outdoor meet.) . Ive gotten much stronger since then. I run 62 mpw. Here are my toe last workouts.
8x600/200..45 seconds after the 600, 2 minutes after the 200. Goal pace 74-70, 33-32
1:50-32
1:51-33
1:49-31
1:47-32
1:45-31
1:45-31
1:44-31
1:44-31
3x4x400, 100 jog 1st set, 200 jog 2nd and 3rd, 2 minutes between sets
73,72,73,72...70,70,71,70...65,65,65,64
Also ran a 59 400 a few minutes after to test spikes

Ok, I'll be the wiseguy. You ran those workouts on your toes, impressive!

Seriously though, if the conditions are right and you pace it intelligently, you should have a really good shot.

Be smart with the initial pacing.

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