currently trying to break 10 in the 3k and 5 in the mile here is the workout
3x800 (2:41)(2:37)(2:36) 2 minute rest between 800s
3 minute rest
3x400 (1:13)(1:12)(1:12) 60 second rest
3 minute rest
2x200 (33)(29)
can i break those barriers
currently trying to break 10 in the 3k and 5 in the mile here is the workout
3x800 (2:41)(2:37)(2:36) 2 minute rest between 800s
3 minute rest
3x400 (1:13)(1:12)(1:12) 60 second rest
3 minute rest
2x200 (33)(29)
can i break those barriers
maybe even 9:55 4:50
That's a great workout. Your coach obviously knows what he's doing. I would say it looks like you've got a decent shot at both, sub-5:00 looks a little more likely but it's hard to tell when we aren't sure how hard it was for you. For the record, I did a very similar workout last week:
1x1600@5:04, 2 minute rest
1x800@2:17, 4 minute rest (changed into spikes from trainers)
4x400@63, 1 minute rest
2x200@28, 1 minute rest
Last weekend I ran 4:02 in the 1500. The workout seemed to indicate I was in sub-4:00 shape, but after coming through 1100 in 2:56 I couldn't manage the close. Considering you were significantly below the times you'd need to hit for sub-10:00 and sub-5:00 (2:40 and 75) I'd say you will probably run low-mid 4:50s in the mile and perhaps just under 10:00 in the 3k.
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