Hey, recently I did 4x1000m with 3:00 recov. @ 2:56. also another couple workouts have been 6x800m @ 2:20 with 2:00 rec. and then 4x200m @ 28.5 right after the 800s, with jog lap recovery between the 200s. One more workout was 12x400m (sets of 4) 1st set: 70.3 2nd: 68.3 3rd: 66.9 1:00 betwen intervals 3:00 between sets. All these workouts were moderately hard. My goal is to break 9, what do everyone here think about these workouts and what they indicate for me.
That's a lot of fvckin rest for those thousands. Do them with about 45 - 60 sec rest and report back with times. Right now, I'm saying you'll be at like 9:15-30
9
I would estimate based on your speed from the 200's and those 1000's that you could run around 8:55.
Scientologist wrote:
That's a lot of fvckin rest for those thousands. Do them with about 45 - 60 sec rest and report back with times. Right now, I'm saying you'll be at like 9:15-30
Are you serious?!! That's equal recovery, perfect.
You could run under 9:00, thing is you gotta race. Just go out and compete man.
Lydiard wrote:
Are you serious?!! That's equal recovery, perfect.
You could run under 9:00, thing is you gotta race. Just go out and compete man.
It depends.
Of course, in a race you don't get equal recovery after every hard effort at a kilo. So, less rest is closer to race simulation, obviously.
That said, he can break 9.
bumpity bump
Probably only a 9:10 for the 3K, but your 400 workout indicates a decent 1500 or 1600 is in the queue.
Scientologist wrote:
That's a lot of fvckin rest for those thousands. Do them with about 45 - 60 sec rest and report back with times. Right now, I'm saying you'll be at like 9:15-30
Stupid analysis. You obviously have no understanding of an interval workout or its purpose if you're recommending 45-60 sec rest for 1000m repeats.
One more workout I did, 6x800m @ 2:20 with 2:00 rec. Then 4x200m @ 28.5 with 200m jog recov. Felt a bit tough.
definately under 9.
I did that same workout in similar times and ran 9:49 for 3200, so I would say under 9:10
i think you can run atleast 8:30 by the end of indoors. i sense hidden talent, U CAN DO IT!!!!!!!
I ran almost those exact times in similar workouts 2 years ago and managed to run between 8:50-8:55 consistently. you shouldn't have any trouble running 8:50 or better if you taper back at the end of the season.
You should be able to destroy 9 minutes. I did similar workouts with slightly slower times and ran 8:52.
8:45 could be in store if you keep it up
Another update, Dec. 18----6x1000m @ 2:57 with 3:00 recov.
Dec. 20----16x400m @ 68.9 with 0:50 recov. then a 5 minute rest or so and then a kick 400m @ 57.2
I feel pretty good about these workouts, first race is Jan. 6
that 400 workout looks espescially stellar, you should be 8:50 or better
3 min recoveries is too much in between the 1000m reps, 2 minutes is more ideal and more specific to 3k development
I say about 8:45 - possibly even faster.
I ran 4x1000 w/2:30 rest in 2:55, and ran 9:15 for 3k. Intervals werent even that hard. I run primarily 800m.