I have set the goal for myself to break 9 in the 3k in the coming indoor season. What paces should the following intervals typically be run in to set myself up to make the goal acheivable? 2k, 1mile, 1200m, 1k, 800m, 600m, 400m, and 200m for strides. At our school we usually do 3-4 by 2k for a workout, 5x1mile, 6x1k, and ladders from 400 to a mile and back down. 4-8 x 200m can be done at the end of the workouts. Thanks for your help.
I'm on the same boat as you are.
Something else, how would a tempo run have to be to indicate sub-9 shape? Lets say for 3,4, and 6 mile runs?
sounds like we're all in the same situation, this is something i have found has been helpful in the past...
9:00 3k is 72 second quarters, I tend to go anerobic quicker than most, so i benefit from faster than race pace training.
That means quarters starting around 70 and dropping as the workout progresses, if you do 400s on the track. At my school, the 400s workout was generally a secondary or third workout of the week. It was done in conjunction with a 20-30 minute pace run, the idea being that you are working in two different ways, and therefore should be able to run both effectively. Note: we started with 200's after a 20 min pace run and then added to both as the season went on.
As for the longer reps, you can do either 1000's or miles, starting slower than race pace and finish faster than pace, giving it equal rest.