Was wondering if this was an effective workout for the 3k? Would do it twice
Paces maybe 800 @ 4k, 600 @ 3k, 400 @ mile, 200 @ 800?
What should rest be?
Was wondering if this was an effective workout for the 3k? Would do it twice
Paces maybe 800 @ 4k, 600 @ 3k, 400 @ mile, 200 @ 800?
What should rest be?
Jog recover the same distance. 3 minutes, repeat. Shorten the rest if it's too easy.
4x800 @3k and then repeats 200s might be more practical. You could also just do a 2-4-6-8-6-4-2 ladder.
This is a good multi stimulus workout, which is needed for the 3k because of how versatile of a race it can be.
My favorite way to do this workout is just 1 set, 800-600-400-200 looking for 90% effort on each one, this is more of an 800/1500 workout in this fashion, I take it from Mahkloufi. When I was in roughly 3:50-1:50 shape Id do this workout in roughly 1:58, 1:26-27, 56, 26. Longer rest, 5-6 minutes but extreme quality in each rep.
8642 wrote:
Was wondering if this was an effective workout for the 3k? Would do it twice
Paces maybe 800 @ 4k, 600 @ 3k, 400 @ mile, 200 @ 800?
What should rest be?
If you’re doing 2x(8-6-4-2) I’d structure it like this. Example pace for a 4:00 miler
800 @ 3k, rest = 2’ (2:08)
600 @ a bit faster than 3k, rest =2’ (1:34)
400 @ mile, rest=90s (59)
200 @ 800 (27)
5 mins rest between sets
That’s a decent mixed pace workout that could fit in any training week.
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One set of this workout resembles the famous makhloufi workout, where you run hard each rep but have long rest. This is a pretty hard session however, only done once or twice a season. example paces for a 4:00 guy:
1:56 r:5 (1200 pace)
1:24 r:5 (1000 pace)
53 r:5 (first lap 800)
25 (whatever you can manage)