Trying to run sub 9:18 for 3k (sub 10 for 3200)

Flavian wrote:

Racing an indoor 3k in about 3-4 weeks and trying to run about 9:18 or under.

Current Mileage 50

Some recent workouts:

6x1k @3:25 avg w/ 100 sec rest

5 mile tempo at 5:55

10x 800 @ 2:40 avg w/ 100 sec rest (the last one in 2:31)

3 mile tempo at 5:55 + 6 x 200 w/ 200 jog recovery (32, 32, 33, 32, 31, 29)

18x400 w/ 60 sec rest (75.1 avg with 3 hammers reps at 69-70 on rep 10, 14, 17)

Doing a faster 3 mile tempo trying to run 5:30 avg this week.

I think you’re close. Hit perfect 74s/75s and I think you can do it

Yeah hard to tell that's where my PB is at & I would do those workouts all a little faster but am also almost 30 & have good strength from a bunch of high mileage weeks training for marathons. I never really ran or focused on shorter stuff, didn't start running until college. The limited splits on the short stuff shows good speed so I could see you making some rapid improvements in a month or so. Have you done any 3k specific workouts?

Stuff like -- 4-5 x 800 @ 3k, 5-6 x 600 @ 3k, 10-12 x 400 @ 3k, 3 x 1k @ 3k, 2 x 1500 or 1600 @ 3k. Can add on some shorter reps at the end of these but they're all fairly good 3k predictors.

Something like 6 x 1k @ 3:25 reads as 5k pace & tempos in the 5:50s match that. Would expect 5k work @ 3:10-3:15/k & tempos in the 5:30s/40s for sub-9:20. Pretty much a 5k closer to 16-flat than 17-flat.

Good work

That 400 workout says you are close

No reason not to run 75’s

If you don’t hit your goal in the first race, it might just take a couple races to get there.

I think you've got this.

If you were an aerobically underdeveloped HS kid, I think you'd be just outside of your goal, but with the history of higher volume, I think you're good to go.

A session that seems to really prep my athletes to race a 3k/3200 is a short tempo (we have a 2.75 mile loop we do). Then change to spikes/racing flats and do a 1200@ current race pace or just a hair slower (so maybe 76-78 for you). Jog a quick lap, then run 800 @ goal pace. If you can run 2:28-2:29 without totally going to the well, you should cruise under 9:18 pretty easily.

Sounds like it’s possible yea. How hard did those tempos feel for you?

Racing in 2 weeks!

Still averaging 50 mpw with 12 mile long runs/10 mile MLRS and a down week every 4th week of like 42ish

Some more recent workouts:

2 mile tempo @5:39 + 4x400 (Cut 400's early because my hands were frostbitten from cold wind)

Mile breakdown - 1600 - 5:20, 400 jog, 1200 - 4:15, 400 jog, 1000 - 3:27, 400 jog, 800 -2:45, 200 jog, 600 - 1:57, 200 jog, 400 - 70 (Workout went poorly due to freezing temps/winds again)

4 mile tempo in 18 mph winds - 5:45, 5:55, 5:39, 5:37

4x1k w/ 100 sec rest - 3:17 avg + 6x200 w/ 200 jog (32, 34, 32, 31, 29, 28)

Really starting to feel strong on the 1k's and tempo last week went great even in pretty tough wind. Have been able to average like 6:40-6:50 on the longruns.

My coach will likely have my do some race pace stuff for my next interval session. I think you're right and hopefully I've gotten my 5k strength closer to 16 flat the last month but I'm hoping my speed will help me out a bit.

Juice Springsteen wrote:

Sounds like it’s possible yea. How hard did those tempos feel for you?

Tempos have always been a hard mental workout for me but recently I've felt much stronger on them.

Great update workouts. In hindsight, I overstrained a lot at 5:20 pace and only ran about 9:57 for 3k in my career but if you are not going to the well on these workouts that’s a good indication

Final 2 workouts leading into race day:

4 mile tempo (5:37, 5:45, 5:40, 5:38)

Race tuneup - 800 - 2:14, 3 min, 4x400 w/ 90 - 74, 74, 71, 70, 3 min, 4x200 w/200 walk/jog - 31, 32, 31, 29

Will do 4x400 @74 2 days before race just to get legs ready

Goal A: sub 9:18

Goal B: sub 9:15