3000m time

A place for participants to share personal training logs, as well as training plans and ideas. These discussions are open to runners of ALL levels.

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nickm
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3000m time

Post by nickm » Thu Apr 18, 2013 2:13 pm

I'd like to improve my 3000m time this season, previously I have run it competitively before last season (u17) in around 11 minutes but am running it now in around 10 30. I do around 30-40 miles a week, however a lot of that is fell type running so my leg speed is pretty poor. Any advice?

Tinman
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Re: 3000m time

Post by Tinman » Thu Apr 18, 2013 7:16 pm

We'll need more details about your training and racing background in order to figure out what your future training needs are.  Thanks.
Tinman
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nickm
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Joined: Thu Apr 18, 2013 2:06 pm

Re: 3000m time

Post by nickm » Fri Apr 19, 2013 10:51 am

A week usually consists 2 long runs a week, 8k at 4.10min km with around 70m of climb, and a 10k run at 4 30min km, 30 minute faster run on Wednesday at School Cross country, and now in athletics, whatever the group is doing, usually nothing hard (I could do a session on my own), Hills or 400m intervals on the road (5x70 seconds 1 minute recovery), and on Saturday cross country races (6-8k although the season has now stopped) and Sunday orienteering up to 12k at a slower pace over terrain and more climb than usual)

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