Hi I have state next week and was wondering if I can run sub 16 for 3 mile based on these last few workouts.
Mile 4:56
5 min rest
800
2:25
3 min rest
600
1:47
3 min rest
400
1:05
3 min rest
2x200
Both in 28 seconds
2 mile temp in 10:36 6 minutes later 4 200s at 29 29 28 and 27
3x 300 45 46 44. 3mins rest. 3x200 26 28 27
Other prs?
4:39 mile
10:15
Right now my pr is 16:17 on a course that was really sloppy
those workouts will not give you any good estimates for any race over 3k.
personally, i couldn't do that workout as a ~15:00 3-miler. but that means nothing...i just don't have that 200m speed.
i'd guess you go out too fast and don't break 16, but you definitely have the ability to. just don't go out faster than 5:15
I think you can possibly hit high 15's with your two other PRs, 15:55-16:05
Bump
Absolutely. Run a smart race and you are golden.
I also did a workout that was 8x400 at 68 with 2:00 jog recovery
Too late for this year..
But what kind of mileage you do in base training...?
During early season/summer I usually run between 30 to 35 miles a week and mid way through the season I usually run between 40 to 45 mpw.
if you would like to discuss training for outdoors send me am email I would love to help