sub 9 3000m

I run 4:00 for 1500m and 8:50 for 3000m ..

when doing 6 by 1km I hit 3:00-3:03 per km with 3 min recovery. Usually go 67-70 on lap repeats though.

Last workout: 12 by 400m, with 20 second recovery, all in 70

Hope that helps.

from your 5k and 1500 times you could probably run less than 9:30 based off of myself. I ran an 18 min 5k and around 10 min for the 3k. my 1500 was like a little under 4:40. I wasnt too satisfied with my first HS distance track season but anyways the point is, i think you get around 9:30 or probably a bit faster if you were in the same shape you were in when you ran the 5k. i would definitely lean towards longer distance workouts than for the 1500. you need way more endurance for the 3000, in my opinion and experience.

thanks boys

aye i think i would have come in between 9:20 and 9:30 if I ran the 3000m when in top shape (currently injured, been so for a few weeks).

Do people agree with LCXC about going down the endurance lane? Or is it possible to switch between groups? i.e. one week with middle distance group, next with long distance? or should i choose one path and stick to it?

As for 3:00-3:03 x 6 w/3 min rec, i'm not quite there yet!! at all!

best I've done in training (I feel myself anyway) was 6x1000m in 3:14 - 3:10 - 3:10 - 3:14 - 3:14 - 3:18, one minute rest. That was before I started doing any serious speedwork though (and as soon as I was about to get working on that, I got injured). But after that one i was absolutely murdered!

If you haven't done any speed work, you can't expect to do consistently fast 1km repeats. Judging by your 5km time, 9:30 sounds about right .. I ran a 16:20 on the roads the season I ran 9:26.

I think you should probably stick to one group, as the coach will have a plan worked out for you. I doubt they will do all 5km paced stuff or all 1500m pace. The 5kers will have more quantity, but there's no way you will totally stay away from speed work. I'd go with the 5km group, but that's just because I do well off strength work as opposed to hard intervals. It depends on the person really.

Keep working at it. You'll get down there!

And one minute rest? That's definitely not a 3km paced workout o.o!

ta mate, I'll put the work needed in, coz if I can just get that sub 9 on the list of things i've done, I can die a happy man :)

as for the workout, no it wasn't 3000m specific training, it was just a typical long interval March session (track season starts in the last half of May here in Norway), i just felt really strong that day and was well pleased with the times i posted.

I've for a long long time had a mental block when it comes to running faster than 3:20 (1000m's) so running all of them a fair few seconds below that felt great :)

anyone else done around 9 for the 3000m (or 9.36 for 3200) and care to tell what sort of times they ran in 5000m and 1500m in the same period of time?

thanks

i ran 8:10 for 3000m, 3:46 for 1500m, and 13:58 for 5000m

i ran 8:10 for 3000m, 3:46 for 1500m, and 13:58 for 5000m

i ran 8:52 for 3000m, 4:25 for 1500m, and 14:58 for 5000m

hereforalaugh wrote:

anyone else done around 9 for the 3000m (or 9.36 for 3200) and care to tell what sort of times they ran in 5000m and 1500m in the same period of time?

thanks

I think most people run around 4:10-13 for 1500m and 15:50-16:20 for 5k.

Training for the 3k (for me, anyway) is basically 1500m sessions on top of a decent base, and weekly long tempos to stay aerobically strong. You sound a lot like me, I ran 4:24 for 1500m last season, off 40-50km/week, and now I'm on 80-90km/week and aiming for sub-9 and sub 4:10. Just keep what you're doing, maybe do some repeat 800s (like 6 off 1-2 mins rest) in 2:20-24, just get used to relaxing at 2:59/km. Maybe very occasionally do 1,000s @ 3k pace, but its a long way to go if not racing, I'd say stick to 800s….

i ran 16:30 5k, then 2:05 / 4:15 / 8:58 in track

Did you do it?

when i ran 9:01, i had run a 4:37 mile earlier that indoor season (1500 PR of 4:11 from previous outdoor season.) a few months later i ran 16:13 for 5K outdoors, which unfortunately remains my lifetime PR. always felt it was a little slow relative to the 3K.