I am due to run my first ever 3k in 2 weeks time.
I am primarily a 800m/1500m runner but I want to run an over distance race to open up the season.
I will be aiming for a sub 9 Minutes 3k.
Any sessions to prepare me for this?
Thanks
I am due to run my first ever 3k in 2 weeks time.
I am primarily a 800m/1500m runner but I want to run an over distance race to open up the season.
I will be aiming for a sub 9 Minutes 3k.
Any sessions to prepare me for this?
Thanks
9:00 3k = 3:00/k = 72 sec./400m
you could try
12 x 400m @ 72-70 seconds w/ 60-75 sec rest
a cut down:
1000m @ 3:00, 800m @ 2:20, 600m @ 1:45, 400m @ 70, 200m @ 33
or a ladder
200-400-800-1000-800-400-200 @ a little faster (2-3%) than goal race pace
or this:
3 x (800m, 400m, 200m) @ (2:25, 70, 33) w/ 45-60 sec rest intervals and 2-3 min. rest between sets
and get in a couple of good 4-6 mile tempo runs before the race and a couple of long runs (10-12 miles)
you could also try a
5 x 1000m @ 3:00 w/ less recovery
3 x 200m @ 1500m pace w/ 200m jog
2-3 min rest
1 x 800m @ 2:20, 200-400m jog
1 x 600m @ 1:45, 200-400m jog
1 x 800m @ 2:20,
2-3 min rest
3 x 200m @ 1500m pace w/ 200m jog
or for the more ambitious
3 x 200m @ 1500m pace w/ 200m jog
2-3 min rest
1 x 600m @ 1:45, 300m jog
1 x 1000m @ 2:55, 600m jog
1 x 600m @ 1:45, 300m jog
1 x 1000m @ 2:55, 600m jog
1 x 600m @ 1:45,
3-5 min rest
3 x 200m @ 1500m pace w/ 200m jog
i'd also try tempo runs like this:
1-2 mile warm up, stretching
then
800m @ goal 3k pace into 6:00 min mile pace for the next mile and then slowly ramped up for the next 3 miles, so it goes like this:
hard 800m(2:20ish), 6:00, 5:50, 5:40, 5:30, cool down
Friday: Easy run, strides
Saturday: long run (20% of weekly mileage)
Sunday: Easy run
Monday: Warm-up, 5 x 1k in 3:04, 3:02, 3:00, 2:58, 2:56 with 2:30 rest, cool down.
Tuesday: Easy run, strides
Wednesday: Warm-up, 5 mile tempo run (Start at 6:00 pace, cut down to 5:40 pace) (or 8k starting at 3:45 cutting down to 3:30-3:35), cool down.
Thursday: Easy run, strides
Friday: Warm-up, 4 sets of (800 in 2:24, 100 jog recovery, 300 in 49-50; 400 jog recovery), 4 x 200 in 31 seconds with 200 jog; cool down.
Saturday: Easy run, strides
Sunday: Easy run
Monday: Warm-up, 3 mile tempo run (6:00, 5:50, 5:40), 5 minutes rest, 5 x 300 in 49-50 with 100 walk/jog recovery, cool down.
Tuesday: Easy run, strides
Wednesday: Warm-up, 4 x 400 in 71-72 (get a feel for race pace) with 200 jog recovery, 4 x 200 in 31 with 200 jog recovery, cool down.
Thursday: Easy run, strides
Friday: Easy run, strides
Saturday: RACE 3K IN 8:59!
Sunday: Easy run
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