Hello everyone
I would like to share my training program (i am self coached) for a 3000 m in mid april (goal is between 8'06 and 8 flat)
My pb is an old 8'12
On 5 k and 1500 my pbs are 14'01 and 3'47
Here are my last two weeks workouts
5x400-2000-5x300-1500-5x200-1000 off 1'30/4'
65"0 avg-5'36-46"5 avg-4'11-29"1 avg-2'42"0 in flats all
2x10x200 off 30"/2'30 +2000 after 4'
Avg 31"0-30"4-5'36 2k in spikes
10x200 off 30"-8x200 off 45"-6x200 off 1'
Avg 30"4-29"0-28"2
10 k tempo in 3'05/km
(600-500-400)x4 off 2'30/5' in flats
1'40"0-1'20"0-1'00"1
1'35"3-1'16"5-59"0
1'34"0-1'16"1-59"4
1'33'3-1'15"5-1'00"0
Long run off 22 km ending in 32'30 in last 10 km
Mileage is aroung 90 mpw
Any suggestion?