What is my estimated 3k time, so that I know what splits to go out in? I have just done a session of 8x400m with 90 second rest in (69,71,71,70,70,67,67,61). The session felt pretty easy, which is why my last rep was so fast.
Never run a 3000m before, Pbs are: 800: 2:07 5k 17:20
73s/400m and prepare to hurt.
I used to like going out at the tail end of the pack at 2:30 for the first 800 and then steadily pick it up the rest of the way. I think my fastest 3k using this strategy was around 8:50/8:55. (I was more of a miler who could kick.)
If you are pretty junior (as your name suggests) and don't have a big base (which your 5k suggests), 8x400 with 90 seconds would be a good mile pace workout. (10x400 with 90 or 60 being the classic workout for more developed runners.)From these times let's say you are a 4:35 miler, which projects to 9:00-9:10 over 3000.However, based on your drop-off from 800 to 5000 I think you may be a bit slower than that at 3k. I'll say aim for 9:30.
Junior3krunner wrote:
What is my estimated 3k time, so that I know what splits to go out in? I have just done a session of 8x400m with 90 second rest in (69,71,71,70,70,67,67,61). The session felt pretty easy, which is why my last rep was so fast.
Never run a 3000m before, Pbs are: 800: 2:07 5k 17:20
Yeah I'm 17, when I ran that 5k I was on about 25 miles a week and I've slowly worked it up to 40 ish now. I think 9:30 is a good estimate thanks
I'd classify myself as more of a miler, so I think I'll try that strategy thanks!!