Trying to go sub 11:30
Trying to go sub 11:30
3xmile@6:00, 2 min rest
5 x 1k in 3:50 with 1:30 jog
that workout is far too hard for an 11:30 3k runner. 3 x 1 mile at mile pace + 25-30 seconds is a hard workout so if OP was able to complete that workout, that would indicate 5:30 mile capability which would be equivalent to 11:00 flat 3k.
3 x 1 mile in 6:10 each would be enough for a sub 11:30 3k.
I like 2 x 1600m pretty dang close to 3k pace & then some faster stuff like 6-4-3-2x2 at the end to top it off. Found that my 3k pace ended up being a touch faster than the 1600s but the 1600s were really tough/honest. Took 400 jogs between them.