5k road to 3k indoor transition

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17 years ago 11/29/2006 9:30pm EST

I'm 22. I've been running mostly base type training runs with plans to eventually do other running phases. I typically run 40 to 65 minutes, an 80 - 90 minute long run and some 75 minute really easy runs that involve 50 minutes with my gf around 9 min to 8:30 pace. So far I have done one planned / paced tempo run of 4 miles just under 6min pace (last week), a day of hill repeats (2 months ago) and occasional spontaneous progression runs.

I think i have been managing 40 to 50 mpw with plans to move up to 60 then maybe 70. I have raced to 5k's in the last 3 months. 17:04 which hurt quite a bit and last week 17:02 which felt easier, especially since I recovered really quickly afterwards.

To the point, I want to run in some 3ks in the BU all-comers meets this winter. What should I do to transition to an indoor 3k from my current training?

17 years ago 11/30/2006 3:16pm EST

re: Dookying in the urnial

If you want to run some decent 3ks in the coming months, it's time to do some faster work. Since what you're doing seems to be going OK, you should probably keep things largely similar, and just add some 3k-paced work about once a week. Thenace thing about the 3k race is that workouts at VO2 pace are also event-specific. Other than that, if you haven't been doing strides, add those in 2-3 times/week at the end of your easy days. These two changes should get you prepared to race 3ks all winter and still not leave you burned out for some good racing on the outdoor track in the spring if you want to do that, too.

A typical 55 mile week the two weeks before a race (13-7 days out) might look like this:

M-6 x 600 in 1:55 w/ 75-90s recovery (7 total)

Tu-6 miles, strides

W-4 x mile in 5:55-6:05 w/ 90s recovery (8 total)

Th-8 miles, strides

F-5 miles, strides

Sa-6 miles, cutting down from 6:35-5:55. (9 total)

Su- 12 miles easy

Then the week of the race you might drop down to 45 mpw (maybe as low as 35 mpw, even, if it's your peak race) and your schedule might look something like this:

M-Mile in 6:20, 60s rest, 1k @ 5:50/mile, 60s rest, 2 x 800 in 2:35 w/ 2:00-equal rest, take full recovery then finish up w/ 4 x 200 quick w/ 200 jog recovery (7 total)

Tu-6, strides

W- 3 x mile @ 6:05, 5:55, 5:45 w/ 90s recovery, finishing w/ same 4 x 200 as Monday (8 total)

Th-5, strides

F-3, strides

Sa-3k race (6 total)

Su-10 miles easy

17 years ago 11/30/2006 8:08pm EST

re: VO2 time

Thank you for the workouts. I've never done them quite like that. Typically faster and longer recovery, so these should be good for earlier in my season, right? I am really gearing towards the "long" run. I figure I'm 22, so I want to run the best I can while I still have my youth. Not really planning on running any "peak" 3k's, in the fullest sense of the word, but I definitely wouldnt mind gearing for one in say february, late january.

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5k road to 3k indoor transition

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