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This post outlines progressions for two different types of 3000m pace workouts: Long Recoveries and Short Recoveries. Plus three 3000m Race Prediction workouts are included at the end.
The workout list below is NOT a training program. Check out the post on Five-Pace Training to learn how to integrate these 5km pace workouts into a complete program. The Five-Pace Training model includes workouts at paces anchored to standard race distances spread over two- or three-week training cycles. The post on Choosing Workouts will also be helpful when selecting your training sessions.
Note that these workouts assume you have completed a Running Base Building Program and a Transition Program. These workouts are demanding! Your body must be prepared to handle the training load.
Warm-Up and Cool-Down
You need to warm-up before these workouts. A simple but effective warm-up includes Base Running and a few Strides to prepare the body for the faster pace running in these workouts.
- 10-15min Base Run
- 3-5 x (45s Walk, 15s Stride)
- 2-3min Walk
After the workout, walk 3-5min and “shake out” any tension in your body. Then Base Run anywhere from 10-30min at a slower-than-normal pace to promote recovery from the training.
The 3000m Pace Workouts
I have broken the workouts into two simple categories: long recoveries and short recoveries. These two workout types will challenge your body and mind in different ways. I suggest that you include both types in your program. You can alternate between types each time a 3000m Pace workout comes up in your schedule.
If you have a specific weakness, you may benefit more from one type. I outline these scenarios under each workout type.
For both categories, I include progressive workouts that you can work your way through. In the initial workouts (perhaps even the later workouts), you can likely run faster than your target pace. But that’s not the idea. Practice holding the target pace to a feel and understanding of what it takes to sustain that pace. Start a bit slower on the first rep. Run a bit faster on the last rep if you’re feeling good. But throughout see if you can reproduce the same splits over and over. And always respect Rule #1!
Workouts with Longer Recoveries
If you are a distance runner preparing for an event longer than the 3000m and you feel speed is a weakness, taking longer recoveries is the way to go. You can build up to longer work-bouts to challenge your speed endurance. And use the recoveries to regain your body position, ensuring you are running with the best possible technique.
4 x 800m. 2:00 Rec between reps
5 x 800m. 2:00 Rec between reps
6 x 800m. 2:00 Rec between reps
2 x (1000m. 2:00 Rec. 800m. 2:00 Rec. 600m. 3:00 Rec)
4 x 1000m. 2:30 Rec between reps
Workouts with Shorter Recoveries
If you are a distance runner preparing for the 3000m or shorter race and you feel endurance is a weakness, you’ll benefit from shorter recoveries. Complete more shorter-distance reps keeping the recovery period “incomplete”.
3 x (4 x 400m). 1:00 Rec between reps. 3:00 Rec between sets
2 x (6 x 400m). 1:00 Rec between reps. 3:00 Rec between sets
3 x (800m. 1:00 Rec. 400m. 1:00 Rec. 400m. 3:00 Rec)
3 x (2 x 800m). 1:30 Rec between reps. 3:00 Rec between sets
2 x (3 x 800m). 1:30 Rec between reps. 4:00 Rec between sets
Race Prediction Workouts
Sometimes, you need a higher-level stimulus for both body and mind to determine your current fitness accurately. And Race Prediction workouts are exactly that!
Typically you’d do a Race Prediction workout once 10-14 days before your target race. It takes about that long for your body to absorb the fitness gains from the training. You can learn more in the Race Prediction workouts and Time Trials post.
Below are three 3000m Race Prediciton workouts. The average pace you hold in these workouts offers a good prediction of what you can do in a 3000m race.
5 x 800m. 1:00 Rec
4 x 1000m. 1:30 Rec
400m, 600m, 800m, 1000m, 800m, 600m, 400m. 1:00 Rec between reps