What can I do for a 3000m?

i ran 850 last winter, and did a similar workout to the one mentioned in the first post:

5x1000 with a 400 jog (2mins?) at about 2:55, maybe a bit faster by the end. it was pretty hard. i definitely think i could have gone faster than 850 too, but i didn't run it the rest of the season...i'd say you're in a good position to break 9.

I say between 8:48-8:59 . . The workouts you give are similar to ones I did when I was able to run 8:52. . .

Just get in a race and COMPETE!

Are you tough? If so 8:47, if not 9:04.

Average, I take a time say 70.0 Then I keep track of how much I was faster or slower than that time. So I'm able to get an average, the workout was run in flats. I also did a 57.2 kick 400m afterwards, I don't have very much pure speed so I was happy with that.

When is your first 3K scheduled?

I just ran a fairly disappointing 9:03. I think I could do most of those workouts and times. What kind of mileage are you doing? If you're up over 80, I think you're good for sub-9:00. When is the race?

I was doing workouts like that last winter, only a few reps longer and a few seconds slower for the 1000s, and I worked it down to 8:46 during the season. I didn't really do any 400 workouts until the end of the season, but when I did 400s, they were right around where you seem to be. Go out in 3:00-3:03 and try and work your way down from there. Go crazy at 600m and see if you still have that kick speed, if you're having a good day, you should be able to close pretty fast.

First 3km is Jan. 6 then 3km on the 13th, then maybe on the 20th, the one that will be the fastest is on first weekend of February, banked fast track.

I think sub 9 is very doable.

Okay, update boys 3x1500m @ 4:29 with 5 mins. recovery. First one, 4:27, 4:28, 4:34. Really felt bad on the last one, first 2 felt good though. Thoughts/Opinions?

Not a good indicator for breaking 9 for the 3K. Take out the 5 minutes rest and do the theoritcal combining of repeats 1 & 2 and you end up with an 8:55.

The efforts have to be faster; your rest can stay at 5 minutes.

7

I ran 15:20 for 5k when running just faster than that in workouts.

You still haven't told us what kind of mileage you've done in the last couple months, and what you're doing now. What is your longest weekly/bi-weekly run? As mentioned earlier by "PALN", dying in your last of 3x1500 is not a good indicator of endurance. That would typically be the rep where I would start to get stronger, but I've never done mile reps that fast before either. Just remember the 3k does have a speed element to it, but running all-out for 9 minutes is still mainly a strength/endurance event.

Ok, mileage is about 75km/week right now. In cross season I was hitting about 90 km/week. My schedule typically looks like this.

Monday----------Long Intervals, e.g. 800-1500

Tuesday---------12km easy (4:00/km)

Wednesday-------Medium length intervals 400s/800s

Thursday--------7 km Tempo/LT run

Friday----------12km easy (4:00/km)

Saturday--------Speed--200s/150s

Sunday----------15km easy (4:00/km)

I've really tried to incorporate lots of scientific principles in my training. I broke 9 once last year by a couple tenths of a second. This year I want to break 9 early and then do faster (8:50-8:55) range.

Defintely low 9 or under 9.

I ran much slower than that in training (more like 3:10s) and ran 9:30. You are running 15 seconds faster per 1000 in training. So the comments of 9:15 to 9:30 can't be right.

That's only about 46 miles a week, and even topping out at 55 is pretty low mileage, unless you're a teenager. More miles (kilometers) would make you a lot stronger, and sub-9 less of a question mark.

Hey update, I ended up doing 8:51 and a 9:36 3200m at altitude, thanks for all the support and advice everyone. Now I'm looking for a fast 5000 and 10000. Maybe there will be another one of these soon haha. Peace.

Thanks for the feedback. (Don't see much of that on these "what can I run" threads!) Nice to see that things worked out for you.