In june I ran a pb 3k in 10:30 with no long runs (the longest was 2 miles).
From july I ran almost 150 miles of long runs and 2 workouts per week (6×800m - 2:40 and 6×500m - 1:40) and hills.
Can I ran a sub 10:00 this weekend?
In june I ran a pb 3k in 10:30 with no long runs (the longest was 2 miles).
From july I ran almost 150 miles of long runs and 2 workouts per week (6×800m - 2:40 and 6×500m - 1:40) and hills.
Can I ran a sub 10:00 this weekend?
It's anybody's guess what you'll run after a long time using different training, but I'll say no. You can probably do it after a couple of races.
Based on 6 X 800 at 2:40 ... I would say no. When I ran 10:35-40 for 3200m I was running my 800s at 2:32 or so I think. Also, 6 x 500 at 1:40 is about like 8 x 400 at 78. I was running my reps at 72-73.
Your longest run was 2 miles?
So you did 150 miles of running over two months plus the bi-weekly workouts, or you did 150 miles of long runs (e.g., something like 10 runs of 15 miles or 12 of 12-13?).
What's your weekly mileage? 15-20 mpw, or more like 40-50, or something in between. If you are at low mileage then breaking 10 might be tough, even though your 800 m reps are pretty good. If you are fairly talented then sure, sub 10 off of 15-20 miles a week is no problem.