How to break 10 in the 3k

You run it in 9:59 or faster

You need to run 1030 before you break 10. You'll hit a huge pr like that if you are in much better shape than the end of last track season or peaking following a taper at the end of the season. Focus on 1030, 1020, 1015, 1010, 1000. Eventually on one of these goals, you'll go hey I can hold a little faster pace and there go 5-10 secs. You need to run over 2 seconds faster a lap, equivalent to 4 outdoors, 1 sec 100 faster and that improvement is going to take consistent training and possibly a slow drop of times over the season.

The best advice is to gradually build your mileage and the results will come.

However, a little bit of icing on the cake might be to do some workouts at slightly faster or equal to 3k pace. For example:

4 x 800m with a 2:30 jog recovery.

6 x 600m with a 1:45 jog recovery.

10 x 400m with a 200m jog recovery.

I wouldn't do too many of these though, as you'll start to see diminishing returns fairly quickly. Stick to your usual routine and maybe just sub in 2-3 of these sessions to replace your vo2 max sessions 5 weeks-10 days prior to your goal race.

Mileage (volume) is important. So is stretching and yoga & strides after most runs on grass preferably barefoot going all out at times for biomechanics ect... You should know your PRs from the 100-800 too. Also I recommend the elliptical machine once a week because it is slightly more aerobic than running. People on this board freak when I say this but it's true. Explain a typical week of training in general.

Thanks so far

I actually do go on the elliptical 1-3 times a week for 30 mins to an hour.

My training varies a lot each week depending on races and the team schedule and anything else but I usually do a workout with two easy days between, then another workout. Here’s an idea-

Workout #1: 5x800 @ 5k w/ 400 jog, 10x400 @ 3k w/ 90s, sets 600-400-200 @ different paces, etc.

Easy run + strides

Easy run or elliptical

Workout #2: 6x1000 @ threshold, 20 min @ threshold, 5x5 min w/ 1 min jog @ threshold, etc.

Easy run + strides

Easy run or elliptical or long run or race

Off or easy run or elliptical or long run or race

It varies a lot but that’s a general idea

Easy runs are 4-5 miles and long runs 6-8 miles. Elliptical is 60 min.

I’ve been doing this for a month or so now and I just don’t see much improvement. Just want to be a lot better and am worried I’m missing something

That sounds good and might explain why your doing so well. Your on the right track. What kind effort do you do on the elliptical? Have you considered 300m repeats? Strides? Weight lifting (only certain exercises)?

Maybe 3X300mX3 sets.

After every 3-300m you give yourself a 10 minute rest but do them at least 800m race pace.

Add more mileage. Even 35-40 would do significant amounts of good for a strength runner running 25. Have VO2 max be once monthly instead of once weekly during base.

35-40 mpw sample:

Monday - 6 easy + strides
Tuesday - 2 up, 6-8x1k tempo, short cooldown (7.5 total)
Wednesday - 3.5 easy
Thursday - 5 easy + strides
Friday - 2 up, 5x1k 10k effort, 0.9 cooldown (6 total)
Saturday - jog 10 (long run)
Sunday - off

Workout #1 -
Intervals of 100, 110, 120, 130, 140, 150, 160, 170, 180, 190, 200 with pace increasing from mile pace down to 400 pace as intervals get longer. Walk/jog back to start of next interval for rest.

Actually, this is good. I think cross training is also good for a younger (HS age) female to avoid stress related injury. I think broken threshold is better but getting close to 5 instead of ~3.7 miles at volume should be a goal. Light vo2 stuff could be fine (e.g. the 5x800) but I view 3k pace as too intense, even for 400s.

As you're only doing a 8 mile (60 min) long run, I'd just keep it

You'll end up "learning" what 400m race pace is. 800m race pace is and mile race pace:

Be careful of this workout:

Workout #2 -
Intervals of 200, 220, 240, 260, 280, 300m with pace again increasing from mile pace down to 400 pace. Walk/jog to start of next interval for rest

Cam Levin's Coach would throw the guy in the 4x400m relay sometimes. He ran great the next year and broke the NCAA record in the 5k

Run every 200m in sub 40 seconds.

People downvote me but I just don't believe the OP is serious/real.

One who seriously ran 10:40 off of only 25 mpw would have a coach who would be able to get them there. They wouldn't come on here for random. In real life, coaches actually help those who have talent.

Especially a girl running that off of 25 mpw. They would be conference champions of some conference in most states. Not necessarily state placers but enough talent that their own coach would have had a plan for them.

Ok not sure why people think this is fake now…

We have “sections” in my state (NY) and our section is super super competitive. My state is full of insane teams, Saratoga Springs being one. Section champs for 3k in my section are 9:50-10:10. 10:40 isn’t even close to qualifying for states. You have to be top 2 at state qualifiers and 10:40 is like maybe 12th. 1st 3k girl at states has always been Karrie Baloga in like 9:20 and then some Saratoga girls in 9:40 or something. No one at 10:40 goes to NY states.

And I have a coach but I’m the only 3k runner on the team so I’m kind of just left to do whatever…everyone else does the 600-1000.

Thanks Lucky Strike for your advice

I do 60 min at easy run heart rate…so like 150 bpm.

I’ve never done 300m repeats but thats good advice, thank you. Would this replace my harder interval day on any week?

I do weights on workout days so like 2-3x a week: 3x20 squats (I think like 70 lbs), hamstring curls, and a wall sit. I also do resistance bands for my hips/butt and core. Never any arm work (besides push ups which is in core).

Yeah I really want to up my mileage but I’m worried about injury since I’ve had bad injuries in the past.

Thanks for the threshold advice- I’ll work on that. I usually do 5-6x1k or 4-5x1200 but I can increase it more now.

Didn’t know 400s were a lot at 3k…I wanted to eventually do some at mile pace. Too much?

When distance runners do 100% effort even for a short time it enhances bimechanics so much. It enhances running efficientcy at a slower pace. By the way spend time with free weights simple exercises. Spend like 15 minutes doing that it helps exercising arms really! Flys ect... It helps

BTWI think 35 mpw should be your max, be careful.

Also hill workouts are good. Good luck, you can break 10 but just be consistent.