did 4x1k @ 3:20 with 2 minute rest have a solid base of 30 miles per week for the last 3 months prs from 3 months ago are 10:16 flat indoor track 3k do you think i am in 9:50 3k shape
did 4x1k @ 3:20 with 2 minute rest have a solid base of 30 miles per week for the last 3 months prs from 3 months ago are 10:16 flat indoor track 3k do you think i am in 9:50 3k shape
Yo got it! 9:50 3k is about 1k @ 3:16 and change.
next time try doing 3x1k @ 3:15 with 2 minute rest.
also, try increasing your mileage dude :(
cheers!
Add in the element of competition and good conditions, sure. That seems reasonable. Have a good race plan and make sure you pass people when they slow down in front of you. Good luck.
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