break 9:00 min in 3k training program?

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10 years ago 03/23/2015 10:13am EDT

day#1: easy run (7-10 miles) core/ plyos

day#2: tempo run (20 minutes to start and then 5 min every week or two week at 10k pace or slower)

day#3: easy day (7-10 miles)add 200's or short sprint up to 5

day#4: fartlek (1-2 min on or landmarks and 1-4 minoff or landmark)

day#5: easy day (7-10 miles) core plyos

day#6: hills or repeats whichever would feel best

day#7: long run (10-15 miles) short sprint like day#3

my race is in 7 weeks and am hopefully going to break 9 in 3k i ran 10 min last year i know it is a big jump but i believe i can do it. What do you think about the training plan is there anything that i can change? I will also be adding running in water just at knee height to increase leg power.

10 years ago 03/23/2015 2:01pm EDT

re: ???????

after two more weeks of the above, you need specificity for the last 5 weeks. the simplest is k repeats. start at 5x1k@ 3:07 with 2 min rest.

Then down to 3:02;

Then 4x1k@ 3:00

Then 3x1k@ 2:55.

I personally like 2ks; in week 4, try 2x2k@ 6:00 with a longer rest-7-10 min.

Cut out the hill repeats after week 3.

good luck

10 years ago 03/23/2015 2:11pm EDT

re: ???????

8 x 1000 with 75 seconds rest @ 2:59 average is a good predictor 7-10 days before a race.

10 years ago 03/23/2015 2:54pm EDT

re: Baconn

Sub 9:00 many times.

You need some days 1 x week with high end turnover.... Not quite sprints but not quite strides...

10-15 x 1 x 100 meters at end of moderate day or easy day.

Sub 9:00 is fast need the speed...

10 years ago 03/23/2015 2:57pm EDT

re: ???????

I always though 3x1000 @ 3:00 no rest is a good indicator of sub 9 shape.

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