Last season I tried a lot of endurance reps of 1200-1500 m @ 4min pace.
About 20 sec slower than race pace with lap recovery.
I find in races I am staying with leaders till 1 km then dropping off.
Any guidance appreciated
Last season I tried a lot of endurance reps of 1200-1500 m @ 4min pace.
About 20 sec slower than race pace with lap recovery.
I find in races I am staying with leaders till 1 km then dropping off.
Any guidance appreciated
Are you in middle school? More info on your training would help. And 4min pace? Are we talking per k?
I guess that is 1200m in 4 minutes. Not 4min/mile.
OP, nothing to go on here. Best workout is probably the one thing you struggle with. Endurance? Raw speed? Stamina?
Just sprint as fast as you can.
4 min per km and yes middle school.
My rivals are running 3.30 per km in a 3k race.
I am running 3.40s.
First off do not train on a track for XC training. Find a loop on grass that you can do. Second, are you doing like 2x1200 or 2x1500? you probably just need to run more miles and change your workouts. for a 3k, your longest reps should be 1000. try 4x1000 @ race pace. with 2 min rest. Another option is 800s. Maybe 5-6x800 @ race pace 90 sec rest.
Above all just try to get your mileage in around 30 per week. You are only in middle school, I know you want to beat these guys but just do your best and don't be discouraged. Depending on how old you are you are doing pretty well as it is. Keep it up!
Now is there phases to the training throughout the season or do you just do the same thing every week and try to run faster? If we give you the best workout for 3k it doesnt matter what it is if it isnt applied correctly and at the right time in the season.
8 weeks to go till big race. Just been doing bout 25 k week. Tempos so far. Want to start some speedwork
When resting between reps do you mean walking round or a slow jog?