3k in 3 weeks

8:45 sounds like a good goal to me. Your race pace workouts seem pretty solid.

The longer runs are good, especially the 12 miler at 6:15. The more recent run shouldn't have been too bad at all for you. I guess the only way I would worry is if you were pushing too hard on these longer efforts. If they felt pretty controlled, you should be a lock for sub-9:00 and could easily reach/exceed your goals with a good race.

Good luck and let us know how it goes! Far too few of these thread-starters ever report back.

I'm in the same boat with an upcoming 3K:

Mileage: 80-85mpw consistently

Recent Workouts:

1) 15 mile long run at ~5:30/mile overall.

2) 6x800m in ~2:09-10 (2min recovery) + 3x600m in 1:33-34 (1:30 recovery)

3) 12x400m in ~62-63s with 45s recovery.

3000m PR: 8:27 (Over 2 years ago)

What time should I shoot for or expect?

PCRG wrote:

I'm in the same boat with an upcoming 3K:

Mileage: 80-85mpw consistently

Recent Workouts:

1) 15 mile long run at ~5:30/mile overall.

2) 6x800m in ~2:09-10 (2min recovery) + 3x600m in 1:33-34 (1:30 recovery)

3) 12x400m in ~62-63s with 45s recovery.

3000m PR: 8:27 (Over 2 years ago)

What time should I shoot for or expect?

7:49

That is WAY outside my range. Any serious predictions?

TV FANATIC wrote:

What time should I shoot for or expect?

7:49[/quote]

TV FANATIC wrote:

PCRG wrote:

I'm in the same boat with an upcoming 3K:

Mileage: 80-85mpw consistently

Recent Workouts:

1) 15 mile long run at ~5:30/mile overall.

2) 6x800m in ~2:09-10 (2min recovery) + 3x600m in 1:33-34 (1:30 recovery)

3) 12x400m in ~62-63s with 45s recovery.

3000m PR: 8:27 (Over 2 years ago)

What time should I shoot for or expect?

7:49

He is right, you sould run under 8 mintes easy. If not you need to join a team or get a coach

I should mention that the weekend before these two weeks of training, I ran 8:57 without doing any intervals faster than 9:00 min 3k pace. And the 12 milers have felt controlled, I usually take a day off before I do a long run. My avg. Mileage has been between 45-55 miles for 6 days of running.

Under 8 minutes easily? I know I haven't raced on the track in a year, but maybe it's possible. Thanks for the encouragement, I'll try and run 65s/400m for as long as I can and maybe kick it in.

Runnin'onempty wrote:

I have a very important 3k in 3 weeks. I just completed the following workouts in the last two weeks:

week 1

5x 800m w/ 2min rest- 2:20, 2:20, 2:19, 2:18, 2:16.

300m jog

4x 200 w/ 90 seconds rest-31,31,30,30.

3x 1 mile w/ 4minute jog- 5:00, 4:51, 4:50

12 mile run @ 6:15 pace.

week 2

2k @ 5k pace- 6:09 then 4 minutes rest

1k @ 5k goal pace - 3:02 2 minutes rest

400m- 65, 3 minutes rest

1k @ goal pace- 2:55

A road fartlek- 5min-3-1-1-5-3-1-1-1-1. rest 2-1-1-3-2-1-30s-30-30. Avg. pace was 5:50 for the entire workout, including the rest intervals. I never try and figure out actual paces for the fast intervals.

Progressive 80 minute run. Started at 6:50, 6:43, 6:42, 6:31, 6:27, 6:22, 6:11, 6:35, 6:08, 5:57, 5:52, 5:48.

I am planning to run 8:45-8:50. Any objections?

my vote

***********

(splits)

1600 - 4:50

2400 - 7:15

2600 - 7:50

3000 - 8:55

PCRG wrote:

I'm in the same boat with an upcoming 3K:

Mileage: 80-85mpw consistently

Recent Workouts:

1) 15 mile long run at ~5:30/mile overall.

2) 6x800m in ~2:09-10 (2min recovery) + 3x600m in 1:33-34 (1:30 recovery)

3) 12x400m in ~62-63s with 45s recovery.

3000m PR: 8:27 (Over 2 years ago)

What time should I shoot for or expect?

PCR-g

go back to your own thread and bump it.

don't hijack threads. it is not nice.

anyway.

how can you not know what kind of shape you are in?

were you hammering those 800s?

if you were doing them right, i predict something like 8:05 for you.

Well I toed the line this weekend. I raced 3k again, 8:55, I closed in 66, it was a tactical race. I am pretty pleased with it since I have been battling a cold all week. I still have 2 weeks until my peak race. I am planning on racing a mile this upcoming weekend.

Update:

I finished in 8:51 yesterday for the 3k that I have been training for. I didn't reach my ultimate goal, but I competed the best I could so I can live with it. Next up is 6 weeks of training to prepare for some 5k's and 1500's.

thanks for the update!

my prediction of 8:55 with you closing in 65 was pretty spot on, eh?

I didn't see this thread originally and thought it was current until getting toward the end and seeing the dates... Anyway, I disagree with the first reply about the race pace workouts being solid. They are good workouts, but they're all over the board. You're at 8:40 pace on the 800's, 9:10 pace on the miles, and 5k pace on the wk 2 workout.

My immediate thought was, he's going to have a difficult time hitting goal pace because he really hasn't practiced it... Not surprisingly, you ended up running roughly in between those pace ranges. Set a goal pace and work on it at a variety of distances, rather than running different paces depending on the interval length.

Dan

Seems like a lot of hard to run 8m 50s for 3k.

To much fast pace to much slower pace and not enough work at the pace you would like to sustain.

I hope you prove us wrong.

Now that outdoor season has begun, I have transitioned from the 3k to the 5k.

I opened up last night in a pr of 15:04. I went with the chase pack and had the following splits:

1600-4:45

3200k-9:37

4800-14:30

5k-15:04

My kick was pretty much zapped from my legs from redlining the last 2k. But needless to say I will take it. Now I am crossing my fingers that I qualify for the slow heat of the 5k at the KU Relays.

Nice dude! Your original post sounded like you were in almost the exact same shape I was in over last summer, so this gives me a lot of hope for when I get back in shape. Keep it up.