12 x 600 meters @ 20 seconds/mile faster than 3K race pace, with FULL recovery (like, 5 minutes)
12 x 600 meters @ 20 seconds/mile faster than 3K race pace, with FULL recovery (like, 5 minutes)
My advice is to run 800-1000m repeats with 1:30-2:00 rest at your 3k pace or slightly faster.
That might be a good 3K workout for a world class runner, it is a terrible 3K workout for any athlete that is a long way from their personal potential.
Yes. Nothing.
That sounds like an unbelievably challenging workout.
QZ90 wrote:
12 x 600 meters @ 20 seconds/mile faster than 3K race pace, with FULL recovery (like, 5 minutes)
A good speed workout would be to drop down to 1500 pace -- the standard 10 x 400, for example.
The only thing that workout is good for is looking good in your training log and burning you out. 2 things:
1.(assuming this would be your last workout before the 3k race) 12x600 works out to 7200 meters of speed work which is too much for that phase of training.
2. 20 seconds faster than your 3k pace is like running mile race pace, possibly quicker. to keep that pace up for that long of a workout would be impressive, but futile.
I would suggest something like 2x800 at 3k race pace followed by 2x400 or 4x200 at 100%. 3 min rest between each thing.
You could also tweak some of the variables in what you had already planned. For example, your workout wouldn't sound nearly as wild if you did 6 reps instead on 12, or if the pace was more conservative.