If I am a high school senior having run a 9:20 indoor 3K on just base (40-50 miles/week) and am aiming to run between 9:00 and 9:10 for my championship races, what are some good late-season workouts (preferably off the track)? Also, is 50/week good mileage for a type of runner like me?
Depends on what you spend your mileage doing. But, 50 is probably not enough if you are a 3k-5k guy.
Its basically one race a week (800 or mile) and one track workout a week. To cover it all, the workouts are like quarters 60-66, 200s 30-31. Whats a good late season workout that will feel like a 3000m race at like 9:00?
50 is plenty
I would advise 3 track workouts/hard tempos a week, but u are apparently not used to it
3 key workouts for late season tuning
100m-200m-400m-600m-800m
then
600-400-200-200-100all out
another workout
4 * 1000 10-12 sec slower than race pace w/ 600m jog recovery (should be about 3:00-3:30 recovery)
another one
600m 5-6 sec slower than race pace
- mile jog
400m 3-4 sec slower than race pace
-mile jog
3 * 200 2-3 sec slower than race pace
Realizing that everyone is different, what can be expected improvement over the course of a season? If 9:20 3K in december, whats the ballpark for a time 2.5 months later?