i run the 3k, how long should my tempo runs be?
i run the 3k, how long should my tempo runs be?
Running at your true threshold, at max 20 minutes. You can do more if you split it up into chunks, i.e 5x5min@LT w/ 60sec jog. You can build up to doing 35min total in one session, but you should always start modest.
On the other hand, you can do longer runs at a "easy tempo" or what some call "moderate" (closer to marathon type effort) for up to 10 miles. Keep in mind pushing these too hard can result in injury and you certainly shouldn’t try to run at "true" threshold pace for these runs.
It is all up to personal preference and it is fine to experiment as long as you are careful and progress safely.
Did you run a tempo last week? Are you running one next week?
Rather than ask about one run, figure out your profession over 4-6 weeks.
If you run 3.5 miles in 20:00 (5:42/mile) this week, what does that mean for next week?
20:00 tempo at sub-5:40 average?
22:00 tempo at 5:42?
5 x 5:00 intervals at sub 5:40?
I think the standard 20:00 isn't a ton of volume. I would get to 30:00-40:00 total time -- even for a 3k runner -- but I wouldn't do it straight if that feels like a race effort. Build up to the longer tempos. Break it up by time: 12:00-10:00-8:00 @ T w./ 3:00, 2:00 jogs; 3-4 x 10:00 @ T w./ 2:00 jogs. Do intervals: 10-12 x 1k, 5-6 x 2k, 3-4 x 3k/3200, 3-2-1 x mile(s), 2 x 3 miles. Key is to not race these sessions. Do the workouts with short rest. Keep the paces where they're meant to be. Get in the volume.