I know that this wasn’t what you asked, but it pains me every time I see one of these workouts with absurd amounts of rest like this. It’s just way too much and not really effective for improving at 3k/3200. 3 minutes for a medium volume workout??? Try something like 6x800 on 60 or 90 seconds rest and maybe throw in some 200s with long rest afterwards to work on closing speed.
I’d estimate you’re somewhere around 4:55 and 10:35 shape for 16 and 3200. I predict you race 4:54 and 10:33 in your next few races. Good luck!
I will say though that your pacing in this workout regardless of its effectiveness was very good, and that if you race with the same smarts and feel you will have success.
Thank you! I know what you mean about the type of workout. I don't really try to do them that often, just every once in a while to see where I am at. I usually try and do 1 tempo a week, and either a ladder type workout (i.e., 1600,1200,800,600,400,200) or 400s/200s to work on speed for the 1600m
Ran a workout like this recently, just with less rest. Then I ran a 5:02 and 11:08 at a meet in very windy conditions. You should be able to run around 5 & 11.
I know that this wasn’t what you asked, but it pains me every time I see one of these workouts with absurd amounts of rest like this. It’s just way too much and not really effective for improving at 3k/3200. 3 minutes for a medium volume workout??? Try something like 6x800 on 60 or 90 seconds rest and maybe throw in some 200s with long rest afterwards to work on closing speed.
I’d estimate you’re somewhere around 4:55 and 10:35 shape for 16 and 3200. I predict you race 4:54 and 10:33 in your next few races. Good luck!
Don’t listen to this poster. It’s April. The time for the shorter rest workouts will come later in the season. Long rest workouts like this are great building blocks to sharpening work later on.
I know that this wasn’t what you asked, but it pains me every time I see one of these workouts with absurd amounts of rest like this. It’s just way too much and not really effective for improving at 3k/3200. 3 minutes for a medium volume workout??? Try something like 6x800 on 60 or 90 seconds rest and maybe throw in some 200s with long rest afterwards to work on closing speed.
I’d estimate you’re somewhere around 4:55 and 10:35 shape for 16 and 3200. I predict you race 4:54 and 10:33 in your next few races. Good luck!
Don’t listen to this poster. It’s April. The time for the shorter rest workouts will come later in the season. Long rest workouts like this are great building blocks to sharpening work later on.
LOL read the thread dude, I got it right
Also, you have it backwards. Long rest workouts are for end of season sharpening. Stuff like 3x800 at 1600 pace with 6-8 minutes rest. Shorter rest is better in pace phase, things like 8-10x1k with 60 seconds rest.