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3000m training

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  • 06-03-2014 1:46am
    #1
    loverrunners
    Registered Users Posts: 1 ✭


    Hey I was just wondering if i could get some pretty hard 3000m workouts and training programs. Iam a sophmore in highschool and I would like to do well in the 3000m (sub 9:20). I a male, my mpw is 40 miles, i do 7k long runs on sunday, I run 6 days a week. My pr's are:

    100m: 13
    200m: 27
    400m: 58
    800m: 2:15
    1km: 2:48
    1mile: 4:50

    And i usually do core 3-4 times a week. I was working hard over the summer for xc and was in really good shape and did better than I thought I would and I hope to do the same thing in 3000m.


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    #2
    RayCun
    Registered Users Posts: 15,704 ✭✭✭✭RayCun


    http://www.boards.ie/vbulletin/showthread.php?p=88352142


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    #3
    Chivito550
    Registered Users Posts: 7,695 ✭✭✭Chivito550


    I assume that 1km time is a typo.


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    #4
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Welcome to the forum. Just looking at the info giving. 7k long run on a 40m week is this right?

    Looking at your times your strength is one of you biggest issues which probably needs to be addressed. My advice is probably that you are running to many times for the mileage you are doing during the week and would probably be better off by running your mileage over 5 days rather than 6

    The thread that Ray has listed is a decent one to get started with as well as this one

    In terms of the training I would advise not to look at the sessions in isolation but rather how they fit into a training plan. Each session is just one piece of the puzzle and its how you put them together that determines how successful the training will be.

    I am also assuming you are American given the high school class system named also. Would your high school coach not be able to offer some insight? I would recommend trying to get a coach on board to monitor your training and give you opinion as doing up your own training can be hard enough to do at any age but when we are younger we tend to want to see results straight away (I know I did in the past and ended up running my sessions to hard and despite seeing improvements I have learned since that I was not getting the best out of my training)


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