3k predict

Training Advice/Discussion

10 years ago 03/17/2014 2:52pm EDT

hi all. just wondering what you think someone should be able to run a 3k based off this workout, with about 11 weeks averaging 70 miles with long runs, steady-tempo runs, and the past month or so i've been doing another faster workout each with and strides 3 times each week. here's the latest workout:

2x200 to get legs loose: 33, 32

a couple minutes jog into 1200- 3:33 (70-74-69 splits) then 3:30 jog rest

1000- 3:00 (1:49 thru 600) then 3:30 jog rest

800- 2:26 (74-72 splits) then 3:30 jog rest

4x100 with 40 seconds between in 14-14-14-13

haven't raced in a while and just wondering what a reasonable goal is for a 3k next weekend. thanks

10 years ago 03/18/2014 1:06pm EDT

re: squeezedZERO

10 years ago 03/18/2014 1:45pm EDT

re: squeezedZERO

Around 9:10 probably. Too much rest in between those reps to be a good predictor.

10 years ago 03/18/2014 2:35pm EDT

re: LimJay

i agree

9:10ish

you got slower from the 1000 to the 800

you also paced the 1200 pretty poorly, shows inexperience

mileage is decent though

10 years ago 03/18/2014 2:52pm EDT

re: squeezedZERO

agree the rest make it to long to be a race predictor workout, but still a good workout for sure! 1:1 work:rest is fine for early season 3K-5K pace stuff don't let people on the boards (who think the rest is ALWAYS TOO MUCH) tell you otherwise.

i'll say you crack 9:00, 8:55 at best. being able to run the 1Ks @ 9:00 pace after you ran the 1200 at a faster pace says you have some strength. go out conservative though, 3:05+ for the first K.

10 years ago 03/18/2014 2:56pm EDT

re: reed

Thanks for the input so far.

My idea for the workout was to do all but the last 400 of each at my goal 3k pace, which is 72 per 400 or 9:00 3k. So for that 1200 I started a little too fast, eased back a little too much, and then finished how I wanted. My legs weren't moving as well as I'd like for the 1000 and 800 as I just finished 4 weeks between 75-85 and that is a lot for me, but I am still happy overall with that workout.

Given that it was quite windy on the track and I was alone, I still have 9 flat as my goal, but I am going to attempt to start at 73s in the race depending what the field is like and hopefully feel good enough to pick it up after a few laps.

I am easing up this week to give my legs a bit of a fresh feeling.

10 years ago 03/18/2014 2:58pm EDT

re: Ed Soi knows!

Ed Soi thank you for that, I agree that my strength right now is my best feature. Last weekend I ran 17 for a long run, averaging about 6:15 or less for the majority of it.

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