I have a 3k coming up and am more of a 5k / 10k guy. Any suggestions of good mile / 3k speek workouts to get me rolling? I'm about 3 weeks out and want to fine tune to run a good time.
Any suggestions?
I have a 3k coming up and am more of a 5k / 10k guy. Any suggestions of good mile / 3k speek workouts to get me rolling? I'm about 3 weeks out and want to fine tune to run a good time.
Any suggestions?
No authority, but have run a couple of good 3k's by doing:
4 x 1k (desired race pace) w/one min rest. Seems to be a great indicator of what I will do in a week or so.
Maybe a couple of 200's afterwards for shakeout.
good luck
tony
5 DAYS BEFORE
10 x 400
start at 1500m pace work down as you move through
3 min active rest between each
3 DAYS BEFORE
15 x 100m with only 100m jog recovery
@ 800m pace or slightly better
smooth and quick - no sprinting
max rest (6-10 min) - stay warm
1 x 1 mile (fast)
@ 3000m pace or better
first 800m at 3000m goal pace, then go all out all the way to the finish.
**very easy running for the next 2 days
**this sequence has been proven many times. If you have fitness you should be ready to roll come race day.