Best workouts for 3k

I used a modified version of Bosley's workout for me.

300 (45), 4 minute recovery
1600, 4:10 pace for 1500 (~4:27 mile), 7 min recovery
shifting 800 (65, 60), 6 min recovery
2x300 off 3 minute: 45, 43

Also, add 2-4 x 400 at mile effort with 2:30 rest if you want more, after the 1600

Primary workout every week for the next 5 weeks:

Week 1: 8 x 600m @ 5k effort w/ 200 easy jog recovery

Week 2: 6 x 800 @ 5k effort w/ 200 easy jog recovery

Week 3: 6 x 600m @ 3k effort w/ 200 easy jog recovery

Week 4: 8 x 600 @ 3k effort w/ 200 easy jog recovery

Week 5: 10 minute tempo, 400 easy jog recovery, 800 @ 3k goal pace, 400 easy jog recovery, 2 x 200m @ 800m pace w/ 200 easy jog recovery (at least 4 days before your goal race).

Support it with something in the strength space most weeks, like a 20-30 minute tempo @ HM effort or 4 x mile at 10k effort w/ 90s recovery, and an occasional easier speed day, like 8 x 200m @ 800 effort w/ 200 easy jog recovery. The long run can drop 10-20% from whatever you were doing in the base and early comp phase and, and should be done at a truly easy pace unless you’re combining it with your strength work for the week.

This is all assuming that you’re peaking for this race.

8989

5 weeks out- 6x800 @ 5k race pace with 1:20 recovery

4 weeks out 12*400 @3k pace w/45 secs rest

3 weeks out 5x800 @ 3k pace with 2:00 recovery.

2 weeks out- 1.25 miles at 3k race pace. Importance on even or negative splits.

1 week out. 1 mile @ 3krace pace w/ 400 jog recovery plus 1 minute standing rest-1/2 mile @ 3k race pace w/ 400 jog recovery plus 1 min standing rest- 400 @ 3k race pace w/30 sec standing recovery- 400 @ mile pace.

Last week- Nothing over 10 miles. Nothing faster than mile pace. Take a day off 2 or 3 days before the race.

Thanks, everyone.

The above are mostly good 3k conditioning workouts. for race specific sessions I have the following progression

1) 400 (1R) 600 (2R) 1000 (2R) 600 (1R) 400 = 3000m (Pyramid)

2) 1000 (400 rec) 600 (200 rec) 400 = Total 3000m ( 2400 specific) Cutdown GP and faster

3) 1200 (2R) 1000 (1R) 800 = 3000m as a cutdown - DP to GP.

sorry - the second should be 1000 (400) 800 (200) 600

2200 meter time trail

Volume 200s/300s/400s. 5-6 x 600m. 4-5 x 800m. 3 x 1k. 2 x 1500-1600.

These are good workouts, but I think these are better for the early-racing season, especially if you're not racing weekly.

this^

good stuff