Is it better to do a race pace workout or longer interval workout?
For example, for a 3000 m race, which is better:
3 x 1k (or 4 x 1k?) at 3k race pace with 800-1000 m recovery in between (so almost equal distance)
Or:
3 x 1 mile @ 20-30 seconds over 5k pace with 1-1:30 recovery in between
What do you think?
option 2 but not that slow
I know this isn't one of your options, but I always liked combo workouts before goal races. In your case, it could look something like this:
800 @ 3k race pace, 2mins recovery, 3 x 1000 @ 5k pace + 20-25s/mile w/ 2mins recovery, 2 x 400 @ mile pace w/ 2mins recovery.
Just under 3 miles of harder running, gets you used to staying relaxed after starting at race pace then closing hard. Also, with the fairly long recoveries, it should be a workout you can recover from fairly easily.
Might try this one then, thanks!
I'm fond of 3x1k with 3 minutes rest in between, with the 1ks being comprised of
400@tempo
400@5k pace
200@mile pace
Your best option would be to do a less important race.
Racing is the best practice to race.
I agree with the combo workout way of doing things. It is a way of getting a hard effort in, working with your race pace, and at the same time not psyching yourself out just one week before a big race.
It's not until after then workout, when you start putting the splits together, that you realize how fast you went and that you are more than capable of hitting your goal time when you put it all together on race day.
I already tried to do a time trial a few days ago, tried to go as fast as I could given that I was the only one on the track.
Okay I did this workout... I'm not completely sure what shape I'm in so I went by feel. Went out a bit too fast on that 800 lol. The 1000s were okay, then the first 400 was around what my 800 pace was but the second was faster but was run pretty hard and I pushed it at the end. My legs were throbbing a little on the 1000s which carried on to the 400s.
It sounds like you ran the workout a bit harder than was intended. If you're a high-schooler or a fast-twitch guy, that shouldn't be a problem; people of that age and/or muscle fiber type seem to recover pretty quickly in my experience. Also, this workout is designed so that even if you run it a bit too hard it shouldn't really fry you. You'll be fine. Let us know how it goes.