Just curious what did some of you do to hit that time, I haven't run it before and wanted to know how much I gotta work for it.
Just curious what did some of you do to hit that time, I haven't run it before and wanted to know how much I gotta work for it.
BUmp
5-6x800 in 2 22-24 over hurdles(2 min rest) is a good indicator.
Well you need to be in close to 9:00 2 mile shape and then its just a matter of getting comfortable going over the barriers (which i always sucked at = so I stepped most of them, except the water jump which I rightly or wrongly would surge at to get a good jump to come of the water pit more quickly and to clear the water = I run faster with dry shoes).
The pace of a 9:00 3000 isn't terribly fast so my advice for workout over barriers is to get used to going that pace....in other words it does not good to do repeats much faster than race pace because your barrier jumping efficiency changes with speed and you need to learn to be effecient at the pace you will be racing not at a pace faster than that.
It could even help your form to practice some barrier jumping at slower than race pace - simply because we tend to have poorer form as we slow...so slowing down will help exaggerate your form weaknesses which might help you see/feel and correct them.
+ when you get tired in the middle of the race your speed might slow up a bit.
Cool makes sense. What kind of intervals, guessing 1k's and such.
Have you done intervals with the water jump?