I just came off a good xc season( 15:30 5k) and wanted to carry all my good training into the track season and was thought if i could dip under a 9 minute 3k indoors it would really help me in the outdoor. If anyone had any advice for training this winter, for example when i should start workouts how many mpw i should be doing? Advice would really help please and thank you
With a 15:30 5k, you should have no problem breaking 9 for the 3k. That pace is 4:48 pace per mile and your 5k pace is around 4:59. You can probably drop 10 seconds per mile on a track easily. If your coach got you to run 15:30, I'm sure he knows what to do to get you to sub 9:00.
well actually i have to do a lot of training on my own, my coach really isnt too great... most of the time i have to double up after practice and change the workouts completly because there so counterproductive. Most of the training i do i get from an aau coach or from some friends of mine who run in college. So i was curious if anyone had any good ideas on how i should train this winter
Im a 16:0x guy who is trying to do the same thing. However, I know I can do a 4:40 and still have a lot left for another half to three quarters, so I hope I can hold on to 4:48 twice.
15:30 is around a 9:25 for a 3200, or 8:49 for a 3000. Combine this with winter base training and you could probably break 9 on a bad day in peak form, and probably break 9 regardless as long as you are in decent shape.
8:59 for 3k is equivalent to a 9:38 2 mile, which you could definitely do right now. You are probably working towards outdoor track in the long run, and I would think that tempos and those kind of workouts would keep you in the condition to break 9.
Do you need coaching?
Am sub 9:00 runner.
I would recommend periodically doing some "close to" almost kind of all out speedwork ie 100's especially late season.
Sounds like you ought to be able to do it.
kind of a ridiculous thread. I think the OP just wants to hear, "of course you can" from as many people as possible.
I ran 901 last year two weeks after gutting out a 1554 indoor 5k. I'm also sure you can break 9 on a bad day.
I have limited speed, and am old.
What you should really ask yourself, is can you break 15 for 5k? The two times in my life I've broken 16 for a 5k I could only run about 1640 for a true 5k xc course and 1625 for a road course.
I think you have 1459 in you if you find the right race and your 1530 was legit.
So 15:30 was your fastest XC race, what were your next 3 best times?
no its not that i want to hear that i can do it, i just havent done that before so that was my goal for this indoor season, but what i really wanted was some good training advice for the winter... my 3 next best times were 15:36, 15:43 and 15:46 and i dont need a coach technically i have one but he isnt that good i just need some workouts to do this winter