3 k question

5:30 for 2000m

66 seconds per lap.

You will need to do 65.33 to run 8:10. That's 66 for 6 laps and a fast finish -- 1:34 for the last 600.

Depends on the type of runner you are, I'd be tempted to try and run 65's

When I broke 8min for the 3k I did 2 by 1500m in 3.53 and 3.55. I think it helps to try and run relaxed and a slightly faster pace.

What I mean't was that was the session I did the week beforehand to prove to myself I was in shape. Then ran 7.55 in the race

what recovery did u have?

trainers

ran 5:16

Run race 8:10 pace through the 1600m (about 4:21) to get comfortable with the pace, then try to kick the last 400m in 63 or 64 so that you get used to kicking off 8:10 pace when tired.

"Kicking" 63-64 isn't really a kick when you're running 65.25 pace...try the same thing, and closing in 59-60.

The reason that I said 63-64 seconds is that in trying to run 8:10, he might fall a few seconds off the pace in the middle (toss in a few 66 or 67 quarters) and then need to make it up on the last lap. If you can kick a 59 to run 8:10, you probably could break 8:05 with more even pacing.

we could get some decent information on this thread.

my plan for 5 k training is roughly:

tuesday - track session (16x400, 10x500, 8x600)

thursday - race pace coninuos run (2000) or tempo run)

saturday - longer grass reps (1000's, 1200's etc)

sunday - long run

other days and mornings staedy milage/recovery runs

what do you reckon?

Your schedule looks good. For Thursday, my coach would have us run a 3 or 4 mile tempo to get tired, then do a track workout, say 3x1 mile+6x400m or 400m+800m+1200m+1600m+4x400m, taking an 800m jog rec after the tempo and a 400m jog rec after the intervals (200m rec after 400s). I think its good practice at running race pace while tired.

Also, I'm not sure how your body handles speed work, but I think that three harder sessions each week might start to take its toll on you after a few weeks. I would be more inclined to do 2 harder sessions a week, broken up into 1 Vo2 Max session (or slightly slower than Vo2 Max to practice 5K pace) and 1 threshold session. As you get into racing season, you can substitute the threshold session for an additional Vo2 Max session.

yeah its just an intial plan so thanks for your input.

the thursdy session wasnt meant to be that taxing. 2k at 5k race pace? i havent done it before but im assuming that it wouldnt be a really tough session. just practicing for racing? what do you think?

so what u guys reckon ill run?

splits where:

62

2:05

3:08

4:11.8

5:16.0

You're right, that's probably not too taxing a session, but it could interfere with your recovery between Tuesday's workout and Saturday's workout. It depends on how fast you recover from hard sessions. I think you could combine Tuesday and Thursday into one, doing, say, 2k at race pace, then 6-8x600w/ a short jog rec at slightly faster than 5k pace.

It's not too bad, you can get into a rhythm over the longer reps. I normally do longer reps on the track on thursdays and find them easier to cope with than some shorter sessions.

bump

any guesses for my 3k?

Sub 8:10 for sure. I think if you go out at that pace and then if you feel good after 2k start to pick it up. Just don't kill yourself in the first km or 2. Best of luck.