Let's say your race is Saturday, a 3k race. Is this a good workout to do on Tuesday or Wednesday:
4x400 @ 3k goal pace (w/ full recovery in between, say 2-4 min jog), then 1x1200 @ ~95% effort
The 1200 sort of like Lydiard's prescribed time trials.
Is this a good workout to do beforehand so that you can get used to the pace? If you do it on Tuesday, should you just have some strides (say 4-6x200) on Thursday? If you do it on Wednesday, just add in some 100s (4-6x100) on Friday?
bump
Don't do the 1200 like that. If you want to do it at your goal race's pace that's fine though. I'd do probably 4k worth of 400s and maybe some 200s at goal race pace with plenty of rest if it is a peak race. If it is not a peak race, I'd do something different depending on the time of year.
well it's a pretty important race. I thought the 1200 could help me see where I was?
what about 3x1k @ goal race pace with full recovery?
I'd do 2x1000 instead with a couple 400s
2x1000 @ goal 3k race pace with 800-1000 jog in between + 5x400 @ slightly faster than goal 3k race pace
how does that sound? or 4-6x400 depending on how I feel.
is that too aggressive to do on wednesday, there are 2 days of rest in between though
If you feel that's a good workout, believe in the training. I don't see anything wrong with it. I wouldn't do a long jog though. maybe 200 meters and then stand around jog around if needed until you go again. However, only if that is something that you have found success with.
Is 3x1000 w/ pretty good recovery + 4x400 too aggressive a workout for 3 days out from a race (say Wednesday for a Sat race)? How about 4 days out (Tuesday)?
In my opinion all your work has been done for the 3k race on saturday and so on tuesday/wednesday all you are trying to do is to get the feel of the pace. I like your initial workout as it doesn't seem too difficult however I would do my 1200m at goal pace.
Yes it's too aggressive save it for the race.
Okay so trying to decide between 2x100 @ goal pace + 400s or 400s + 1200 @ goal pace.
I guess 4 days out would also give an extra day to recover.
I'd do the first one.
Just remember that if you're really ready for this race, it doesn't really frickin' matter what you do on Tuesday.
My PR 3000 of 8:19 was done on a Friday, in a prelim. The next day, I ran the 3000 again in 8:21, in the final. My PR before this weekend was 8:28.
Thing is, I don't feel really ready for this race!
TC is spot-on. The race will tell you where you are. If you are worried, go out a little slower than planned.
I've run an 8:06 3k and I remember the tuesday before a big friday race I would goto the track and just do a few 500-600's at goal pace... would go through the 400 in 65-66 just trying to feel good. 3 days out you don't want to do anything stupid.. unless, ofcourse, you are training through this meet.