I did a workout 2xmile 4:45 4:46 with 4min jog rest with heavy wind gusts on the backstretch
how fast I should go out in 3000m race this weekend based on this workout
I did a workout 2xmile 4:45 4:46 with 4min jog rest with heavy wind gusts on the backstretch
how fast I should go out in 3000m race this weekend based on this workout
It wasn’t at max effort if I had to I could do one more for sure, maybe two
9:20
A very long time ago, in a galaxy far far away...
I did 3 x 1600m in 4:43-4:45 with a slow 8min jog between. Then at state ran 9:32, going through 1600m in 4:43.
For 3000m? Sub 9:00. Maybe faster, 8:50?. 4:00 is not a lot of rest for that effort.
Alan
I've found that most people can handle a few seconds faster in a race. Maybe out in an even 4:40. You don't want to risk blow up with anything faster.
I would say go out in 4:45-4:46 or a shade slower (better to be out a touch too slow and close fast than the opposite).
I've always thought a really good 3k/3200 race-prep workout (so 10-days to 2 weeks out) is 3 x 1600 with full recovery (6-8 minutes), running fast and hard, but just short of a time-trial type effort. Average pace is usually 3k/3200 pace in the next race. Your 2 x 1600 with "only" 4 minutes recovery seems pretty analogous.
As a roughly 4-flat 1500/8:40 3k/15-flat 5k runner, I only cracked 4:40 in practice a few times, and it always felt like a race. Point being that a 1600 at 3k pace in practice is hard. If you felt like you could do more, you should definitely be out a bit faster than those reps. 4:40 would be pretty safe and even 4:35 might be reasonable, getting you somewhere around 8:35-8:40.
Go out in 60 and try and hang tough
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