I am currently a sophmore in college, I ran 9:20 last year in 3k. Hoping to break 9 min this season.
Currently running about 60 miles weekly.
What are good workouts that could help me break 9? Should I do more mileage at faster paces or intervals/threshold/tempo runs to get in shape by mid-January to break 9?
anything is appreciated,
thanks!
I think the first time I broke 9 was after just some early season workouts like 6 x k in 3:02-4ish w/ 2 min rest and short fartleks like 3-4 miles of 200m h/200m e (I was probably splitting 34/50).
Good luck.
Stop asking others and listen to your coach. I don't understand how crappy D3 runners think they can do whatever they want. I guess that is why you went to some small liberal arts school.
Coach Here wrote:
Stop asking others and listen to your coach. I don't understand how crappy D3 runners think they can do whatever they want. I guess that is why you went to some small liberal arts school.
I bet this kid runs club. Otherwise he wouldn't be able to do his own workouts.
For the 3k, definitely run more intervals and speed than strength stuff, especially since your mileage is pretty solid. Just don't do too much of it early. Your season does not have to end in January.
The Starved Elephant wrote:
Coach Here wrote:
Stop asking others and listen to your coach. I don't understand how crappy D3 runners think they can do whatever they want. I guess that is why you went to some small liberal arts school.
I bet this kid runs club. Otherwise he wouldn't be able to do his own workouts.
For the 3k, definitely run more intervals and speed than strength stuff, especially since your mileage is pretty solid. Just don't do too much of it early. Your season does not have to end in January.
I wouldn't necessarily say they need to run lots of speed stuff, I'm more interested in what his 1500/5k/XC pr's are. If you've only been running 60mpw for a short time there's a good chance your strength is still lacking.
I ran 9:12 my first year in college (redshirt) averaging 60mpw. I ran 8:57 my second year averaging 75mpw. I was training for 10k races. If you could list your other prs it would be helpful. You might need more miles and endurance strength work. You might need more speed work. To be honest, it doesn't take much speed work to break 9:00.
I ran 9:12 my first year in college (redshirt) averaging 60mpw. I ran 8:57 my second year averaging 75mpw. I was training for 10k races. If you could list your other prs it would be helpful. You might need more miles and endurance strength work. You might need more speed work. To be honest, it doesn't take much speed work to break 9:00.
I think I have solid pr's: 1500/4:05, XC- 5k/15:50, 8k/25:55.
My pr's as are 1500/4:05 XC-5k/15:50, 8k/25:55.
With PRs of 4:05 and 25:55 you should have already broken 9. Stop worrying about an arbitrary barrier and get after it man!
TheXCrunner wrote:
I think I have solid pr's: 1500/4:05, XC- 5k/15:50, 8k/25:55.
Assuming the XC PRs are legit (not saying you’re lying, but who knows with Xc courses accuracy), you should easily be sub 9. Work a lot on tempo, 10k and 5k pace with short rest early on with some short reps or strides following tempos or longer intervals. It seems your speed endurance might be lacking slightly.
If you have prs of 4:05 and 25:55, breaking 9:00 for 3k should be a given. Just race a few 3Ks...
Coach Here wrote:
Stop asking others and listen to your coach. I don't understand how crappy D3 runners think they can do whatever they want. I guess that is why you went to some small liberal arts school.
We get it you went D2 to some no name school and now you're at the bottom of some company owned by a guy who went to Amherst or Swathmore.