My goal for the indoor season is to break 15:30.
This is our second real hard workout as a team but I feel like I'm right around the shape I want to be in.
What time/pace should I run the time trial in?
My goal for the indoor season is to break 15:30.
This is our second real hard workout as a team but I feel like I'm right around the shape I want to be in.
What time/pace should I run the time trial in?
Your goal for the 3k indoor is 15:30 and you are doing a 3k TT and you are wondering what your goal should be? The obvious answer is 15:30. What am I missing?
Oops. I meant to say 5k goal is 15:30. Should have clarified that.
Assuming that you'll be doing this in a group and that you're not tapering for it and that your *big* race is ~eight weeks away and that you'll have racing shoes on and that you'll be getting split times, running 37/200 (= 9:15) or better should be acceptable. With those same caveats, anything under 9:00 should be pretty encouraging.
My students often did these in trainers, with no (called) splits, and sometimes solo--time targets would be different in such a situation.
Qweston wrote:
Oops. I meant to say 5k goal is 15:30. Should have clarified that.
In that case, shoot for 9 flat or under. If you can do that, you can probably get close to 15:30 in a few weeks.
Aim for 9 min for 3k.
Don't hold back - give it all you have. But hopefully you are 9:00 or a little quicker if you really want to do 15:30 for a 5000.
Let Me Get This Right... wrote:
Your goal for the 3k indoor is 15:30 and you are doing a 3k TT and you are wondering what your goal should be? The obvious answer is 15:30. What am I missing?
LOL I don’t think the OP needs to work this hard to run a 3k at like 8:00 pace ?
I know some people with 3k PRs of 15:30 or slower. Yikes!
Sub-9 sounds very ambitious to me for a time trial - my best indoor 3k (race) was 9 flat the season I broke 15:30 outdoor.
That said, I've never done nor fully understood in-season time trials. How does this fit into the training block. Is it supposed to take the place of a race? If so, then run it as fast as you can (right?). If it's more of a hard workout, anything at or a tiny bit faster than goal 5k pace without burying yourself should be a confidence boost.
Twig Mzungu wrote:
Sub-9 sounds very ambitious to me for a time trial - my best indoor 3k (race) was 9 flat the season I broke 15:30 outdoor.
That said, I've never done nor fully understood in-season time trials. How does this fit into the training block. Is it supposed to take the place of a race? If so, then run it as fast as you can (right?). If it's more of a hard workout, anything at or a tiny bit faster than goal 5k pace without burying yourself should be a confidence boost.
It is supposed to tune up your legs. For example, a 1500m runner might do a 800m to 1200m time trial to get his legs ready or "tuned up" for the race.
9:00 3k = 3:00 min / km pace = 15:00 5k
9:18 3k = 3:06 min / km pace = 15:30 5k
You are going to need to be sub 9:18 fo sho bro. 9:09 is acceptable, 9:00 would be better.