Is sub 12 3k or sub 20 5k possible?

Is it possible? Yes.

Is it possible for you? Perhaps.

Jacken wrote:

4 x 1 mile 6:50 working down to sub 6:40 for final mile rep, 90 sec rest

Better at shorter stuff, have no issues running 10 x 400 in 1:25-1:27 for ten reps

i think you are around 21. sub 12 in the 3k is possible. A 12 min 3k is far different from a 20 min 5k.

For the sub 20, about 10 days from the goal race: 3xmile or 4x 1200 at 6:25 pace. Take 60 sec jog rest for the 1200’s or 90 sec for the miles. If you don’t fade and can run them even, you’re just fine for sub 20. You can even run them a bit slow if you’re a better racer than workout warrior.

Then make sure your race conditions are ideal and that you pace well on race day. Bad weather or bad course conditions can easily cost you 30 seconds and you’ll wonder what went wrong. Don’t do that.

Ok thanks for the insight.

my reps were 6:46, 6:38, 6:42 and then final 6:36 just to let you know. Was maybe good for one more, maybe two if I fancied pushing to the point of vomit lol. Either way, not a super easy workout.

As far as I know the course is flat (that’s what I’m told)

11:45/20:30

That’s I’ll aim for that. I don’t wanna aim to low but at the same time I do t wanna punch way above my weight and fade. Last 5k I ran I took the first mile in 6:06 and died hard and ran like 22:30 lol. ??