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training programs for 3000m or workouts (Read 46 times)

loverrunner123


    My coach doesn't really focus on me as he is more focused toward sprinting and hurdling, my pr's are:

     

    100m:12.5

    200m: 27

    400m: 58

    800m: 2:15

    1km: 2:48

    1mile: 4:50

     

    Male

    40 mpw

    7 km long runs

    6 days

    twice a month right now

    6x1km at race pace

    also do lots of 300m

      You should provide more information such as:

       

      gender

      weekly mileage

      long run distance

      how  many days/week do you run typically?

      How often do you race

      What kind of workouts have you been doing


      Just a dude.

        My coach doesn't really focus on me as he is more focused toward sprinting and hurdling, my pr's are:

         

        100m:12.5

        200m: 27

        400m: 58

        800m: 2:15

        1km: 2:48

        1mile: 4:50

         

        Male

        40 mpw

        7 km long runs

        6 days

        twice a month right now

        6x1km at race pace

        also do lots of 300m

         

        Here's some random input from a stranger on the internet... Big grin

         

        First, I hope that's a typo and your long run is really 7 miles. If not, try to get that to at least 7 or 8 miles.

         

        At least once a week, do some strides/sprints. Maybe do 4 laps where you jog the curves and stride the straights. Maybe some 60's at near top speed. If you have something handy, do some of those strides up a hill.

         

        Maybe on the weeks you don't race, do a tempo run. Guessing at your times, do maybe 3 miles at somewhere near 6 minute miles with a 15 minute warm up and cool down. Should be kinda hard, but definately not a race.

         

        I don't know what your rest is like, but 6x1000 seems long. Mayby substitute 5x800 at race pace with a 1 lap jog between each rep some weeks. When I was in high school workouts at 10-12x400s at race pace with a 60-70 second rest were good for me.  The 300s you are doing are probably good...

         

        Make sure your easy runs are easy, and you probably don't want to do two hard days in a row. On race days, if you can double back and do a mile or an 800 that could be good too.

         

        If you have them available, do some of your runs over hills.

         

        Hopefully that helps... Good luck and keep us posted on how you are doing...

         

        -Kelly

        Getting back in shape... Just need it to be a skinnier shape...