3000m specific workouts

5 x 800 at goal pace with equal rest

You can also do 200-300 reps at 3k pace after a session of CV or tempo intervals

Drop me an email henry@runlinecoaching.com and I can share a doc with some examples for you.

What do you do during the rest? Just ... rest? Slow jog?

What do you normally do for rest when you do intervals?

The specific 3k pace workouts I did before running my best time were:

1500 / 6’ + 2x1000 / 3’ + 4x400 @ 3k (hardest 3k pace workout)

5x600 @ 3k + 3x400 @ slightly faster than 1500 w/ 90 rest (moderate effort)

2x1500 @ 3k r: 6 (pretty hard one)

2x1000m @ 3k r:3’ + 2x400 @ 1500 r: 3’ (pretty controlled)

of course I was also doing tempos, about 60 mpw and some 5K/10k paced sessions.

A workout which my athletes always seem to enjoy:

Short tempo run (we do a 2.75 mile loop around town)

Change into spikes quickly

1200 @ slightly slower than goal pace

1 lap recovery jog, no more than 2:30

800 @ goal pace.

We usually do this 3 days out from a goal race. We try to keep the rest as short as possible. The workout becomes pretty easy if the rest is long and then the 800 ends up being unrealistically fast

For you, I'd look at times right around

Tempo at 5:30-5:40 pace

No more than 5 minutes to change shoes

1200 @ 3:45 ish

800 @ 2:24

Specific sessions: 6 x 600, 5 x 800, 3 x 1k, 2 x 1500-1600

Stuff like that & a healthy dose of shorter reps mixed into training should leave you with good fitness.

It's mainly the same training as for 5 k and e.g 15- 20 x 400m @ 5 k race pace. Then you just sharpen up for 3000m by running e.g 10- 15 x 400m @ 3 k race pace and e.g 6-8 x 400m @ 1500/ mile race pace. Very effective. 🇸🇪🧙‍♂️🎅

12/15 x 400 3k pace w/ 60s rest - one of my go to

8 x 500 3k pace w/ 90s - 2’ rest - great maintenance workout

5 x 1000 starting first one 1/3s slower, the mid 3 at goal pace, last one just a tiny faster w/ 3’ rest - hard one

2 x 1500 3k pace w/ 2:30 rest - hard one

1 x 1500 3k pace + 3 x 1000 w/ 3’ rest - hard one

1 x 2000 3k pace 5’ rest 2 x 500 at 1500 pace w/ 3’ rest - just to get the sensation for the race

I’m the opposite of a workout warrior - I’ve always overperformed in races. Here’s what I did to run a 8:25 alone (not counting a few “warm up” races to get accustomed to the 3k:

1. 4x1k at cv followed by 4x400 at mile cutdown (start from slightly slower and go to slightly faster).

2. 6x1k at cv

3. 8x400 mile effort

4. 8x300 mile effort + 4x200 800 effort

Basically, I’d get endurance from the cv and then comfort at running a fast speed from the mile/800 stuff so I wouldn’t feel like I’m working until halfway through. Note that I didn’t do any Traditional VO2 max work - (and I agree) it only works for about 2 weeks before you burn out. Instead, I let my races get that stimulus for me.