what kind of workouts, if any, should you do during winter base building up for 3k/5k outdoor track races?
what kind of workouts, if any, should you do during winter base building up for 3k/5k outdoor track races?
Three types
1. cruise/tempo intervals
(3-5 miles of 800m-1 mile intervals @ 85-88% effort/heart rate with only one minute rest)
2. tempo runs
(3-5 miles @ 85% effort)
3. steady state runs
(6-10 miles @ 80-85% effort)
Also, do hill sprints, strides, and a long run of 90-120 minutes.
what do these percentages equate to for someone hoping to go 8:45 in the 3k with an 8k PR of 26:20 and 1500 PR of 3:55?
I'd add fartleks and progression runs. Fartleks lasting anywhere from 30-60 minutes and progression anywhere from 5-9miles.
As for the percentages, 8:45 3k pace is about 4:42 per mile so 80% is 5:52, 85% of that is 5:31 pace and 88% is 5:20 pace. Simple math, convert the pace for race distance to seconds so 4:42 is 282 seconds. Divide this by the percentage, 282/.88=320. Convert back to minutes.
ok thanks just long LT stuff.
thanks, for some reason i never understood how percentages worked for paces, thanks for explaining it!