I would like to run 9:35 or under in the 3 km this year. What does it take? I run about 40 miles a week right now. Oh and im female.
I would like to run 9:35 or under in the 3 km this year. What does it take? I run about 40 miles a week right now. Oh and im female.
If your current PR is 9:36 all it takes is sticking to the program. If it's 10:36, it will take a herd of magic pink unicorns with the powers to make rainbows out of puppy poo.
What if it's just over 10? How many miles per week and how long will it take?
45-50 mpw should do it.
You should be able to run a 2:10 800 meter and a 4:50 mile.
Consistent Workouts like 6 x 800 in 2:34
Or
3 x 1600 in 5:20
Or
10 x 400 in 71-72
When? That's up to you but if you jump right into all of this without progressing, you'll injure yourself.
So some patience would be good.
alphabetagamma wrote:
What if it's just over 10? How many miles per week and how long will it take?
So that's about 10s per km. Not a massive hurdle. You might be able to do it by spring (or even earlier) if you're training is good over the winter.
Would think you would need more miles
One thing is get in touch with basic speed ESP as you get closer to racing, along with intervals, fartleks, tempos long run. Something like 100 meter repeats close to all out sprints.