3K Workout - Training For Sub 9min 3K!
HTML-код
- Опубликовано: 28 сен 2024
- Track season is just around the corner! So i guess it's probably about time i pull my finger out and get in some key workouts for this years races. Here's a little 3K training session i pulled off recently. Giz' us a like :)
Follow Me Elsewhere:
Instagram - / bayleymassey
Strava - / strava
The fine folks over at Ultra Recovery have kindly allowed me to offer my viewers a discount code for anyone who wishes to make a purchase!
To grab your discount: Use code is ‘MASSEY’ for 20% off --- www.ultra-reco...
Equipment & Gear I Use:
Garmin 225 GPS Watch - amzn.to/3qbNLBV
GoPro Hero 7 - amzn.to/36gzU5j
DJI Mavic Min Drone: amzn.to/2Jldt5S
Hohem Pro 3 Gimbal: amzn.to/2Vf0s0g
Current PB’s (As Of This Videos Release Date):
800m - 02:03 (06/2017)
1500m - 04:26 (07/2018)
3,000m - 09:23 (05/2017)
5,000m - 15:32 (08/2019)
10,000m - X
Half Marathon - 01:12:50 (03/2019)
Marathon - 02:42:50 (05/2019)
Business Enquiries & General Contact: bayleymassey49@googlemail.com
![Nico Young's Incredible State Championship 3200m [Full Race]](http://i.ytimg.com/vi/vEpfjetdz-0/mqdefault.jpg)
![Nico Young's Incredible State Championship 3200m [Full Race]](/img/tr.png)
A completely empty track?! what kind of magic is this? LOL! Great workout! Just subscribed
Jordan Thomas IKR!! This track here is only ever used by the club runners on track nights! Never used besides that!!!!
Let me know what your weekly mileage is?!
Usually around 90-100
Thats fire bro! 🔥 Whats your race?!
BMXSSEY training for a 10k in april but im planning on moving up to the marathon in the fall.
Christopher Myers You beast! I hope you smash it dude, are you looking for a specific time??!!
On the other hand 200s are pretty slow. Go for 8:30 at the race.
💖🔥
thx your tips have been helping me when I go to state runs
Oh fantasic man! thats super good to hear!!!
I recognise that thumbnail picture behind the text. Where did you get it from?
Rubin Howard I believe I found this image online, it was a track meet for one club that’s local to me haha
There should be weight classes in running.
Us people 90+ kg with muscle have no chance against people 170cm barely 68-72kg
Agreed man lol
Hey brother can you tell me how to increase leg speed.My 400m all out is 66sec .I have no leg speed I want my speed around 55sec please help
hey man! so i assume you are looking to run 55seconds as your target and nothing else. if this is the case, i would highly suggest introducing 200m & 300m repeats into your weekly training. once or twice a week try and get yourself out to do 6 to 8 x 200m with 2mins rest. You want to run these around 62s pace (so 31s/32s for 200m) then rest for 2 minutes and repeat. This workout will allow your legs to develop the effort needed to run under 60s eventually and will help massively. same with 300m. try to run 4 to 6 x 300m with 2mins rest also (on another day) around 47 seconds which will be tough but your not doing alot of reps. Once you are able to do sessions like this... DONT RUN FASTER!!!!!!!..... INSTEAD reduce the recovery from 2mins to 90s. This will allow your body to adapt to less recovery but at the same time running at the same intensity. After these sessions you will only then want to start focusing on speeding the sessions up and running 29/30 or 45/46 etc. You got this man. Just remember it wont happen next week. It will take around month or 2 if you stay focus when running.
@@bayleymassey thx brother great help❤
Search for a proper 400m plan
Work three days a week on strength and 2 or 3 days on form and sprinting
but 3k pace is 3:00/km? then should be 1:12 the 400?
Hi Alex! You are absolutely right ! 1:12 is 3.00/Km. It’s important to run faster than the ‘target race time pace’ in order to feel more comfortable at these paces when it comes to race day. If you only train at the pace that you want to finish a race time in then you most certainly won’t get there come race day. Should always aim to run slightly faster than the ‘target finish time pace’
Wish we could see the whole workout
Hey man! By ‘the whole workout’ do you mean the full laps and recovery
@@bayleymassey yes. I noticed that most videos don't do that. Just be cool to see the whole workout
Hey man I make similar videos to you! Liked your vid keep it up!
TrevDom Thank you so much my man! Just given you a sub, always good to hear!!
Hey brother...I don't know distance so I follow time for interval running. .can you plss tell me the time substitute for 400m,200m,800m
hey man of course, sorry its legit been 2 years since replying to this ive been working on over 1000+ comments haha. 200m = 0:36
400m = 1:12
600m = 1:48
800m = 2:24
1000m = 3:00
hold up-
did lasse viren just time travel?!
Hey I don’t look like him that much 😂
Once the music kicked in, you lost me. Every running channel is the exact same these days. Same music, same format, same everything. You do you, don't worry about me, but there's nothing that stands out that would keep me watching. Not hating. Keep it up, good luck with the channel and the running, I just don't see myself sticking around.
Crummock iPhail Thanks so much man! Sorry to hear you might not stick around, The feedback you’ve just given is just as important to me though my man! Thanks for the love and support!
Hello, do you have training plane sub 9min ?
hey man, more or less copied below but i don't exactly have a plan. i will make a video eventually about how i would make a sub 9 plan but here is some advice i would give off the bat...
if i was in your shoes i would say the first and most important thing is consistency. week in and week out just make sure your running. if you miss a speed session day... fine. replace it with an easy run. just get out and do something. Obvcourse train smart by running by feel and not over doing it but definitely just stay consistent as the main thing. In regards to cutting that time down i would definitely suggest getting in 3k/5k worth of reps on your speed session days and run these reps all at 3k or FASTER pace. 400m reps, 600m reps, 800m reps and even 1k & 1mile reps are such good sessions to get those types of muscle fibres working. Easy runs are an important part to your training to as this will be the foundation of your running and will make all the difference when trying to bring the time down. Make sure easy means EASY. the key thing is balancing easy runs with hard speed sessions. once you run certain reps in certain times.... when you get round to doing the same session again, try and shorten the recovery. hope this helps man.
5k video in 15minutes and training video
will definiitely get this video made soon :)
Sir ye watch konsi h
🔥🔥🔥🔥
If I did the 8x400m I would be finished. I'm trying to hit 8x200m again in under 30s but with a 1min rest. Thanks for this as ill keep at it
ey man that's good running to hit 8x200 all under 30s with a minute rest. Thats big level stuff man, don't under estimate that!
3k pace is how fast in km/h?
@@garnetcaidic1608wdym
I just sub why was you 200 so slow we normally do 12 200 2min recovery 27 to 30 avg 29 and 14 400 avg 68 were all over the place tho 63 65 then slow down then pick up with sub 60 I need to get back to training good video bro 💪🏼💪🏼💪🏼💪🏼
Phil Ellul bro thats fire!!!! Thats some solid running that is! Typically over the course of several weeks, i tend to keep the speed and pace the same whilst reducing the recovery. Then once i get my recoverys to a point where it would be silly to go further... i reset and focus on faster running with longer recovery. Do you run for a club by any chance dude 😁😁😁😁
Bayley Massey that sounds solid bro Yh I run for a club but need to start training and raceing again I ain’t race in 2years and a bit everyone says you put in Quality work but don’t race I understand what my training partners are saying it doesn’t make sense 😂😂😂😂
Bro, he did his 8x200 with 45s rest
You had 2 minutes rest and he just had 45 sec after already runnibg quality 8*400 in 68 average
Still if you can ran 68sec on 400 repeats then 200s should be faster the 32 seconds
Your 400 way faster than 3k pace (8:50) you were more like 8:20 pace.
MrSergecj yo man, Thanks for the comment! yeah its a weird one as its been so long since ive raced one - i couldnt say whats predicted from me. Cant wait to smash one out soon !
Why do you take the runs in spikes? For me personally 3k and training in normal running shoes is way more comfy. Is this smt I should try?
I run cross country and only run in spikes for races and some practices right before a race. Personally I think spikes help me run faster. Even if my time goes down just by a couple seconds, it definitely makes a difference, and anything helps. The reason I like spikes is because they help you stay on top of the grass/dirt you’d be running on with XC, and the same if you’re running on a track.
i mean it depends on the length of training you are doing tbf bro. if you are doing intervals of say 400m or less id always wear spikes but anything beyond that i would just wear trainers tbh. i think its more of a 'feel on the day' sort of thing for me tbh. if im super focused on perfect splits than id use spikes most certainly!
I get shin pains
Bro as we speak I’m just on the mend from shin splints. It’s so tough to avoid the splints once you’ve had them Ik your pain :)
@@bayleymassey what can i do?
@@ieltswithguri7792 start out very slow. For a couple weeks, just do extremely slow jogging, at an extremely slow pace. At first you will think that you can do much faster, but still you have to continue at that slow pace. Continue doing this with good rest days. Then you won't even realise and there will be a day when you will start running already. Remember, start slow for more fun in the long run.
I'm training for a 2 mile (3200m) all out effort. How important is hills training for the 3k /2mile distance??
Hill training is honestly a hidden gem in running bro.
Thank u sir
sound track please?
Currently away from the computer atm, can let you know the second I’m home ! I’ve put it on my notes to remind you :P
@@bayleymassey awesome! Thanks
How often do u do this
Hey bro! Great question. I don't think I explained in this video the consistency of when these runs should be done but typically athletes do anaerobic training track days like this video twice a week. The workouts should of course vary but you should always look to try to run the equivalent if not more than the target race. For example, if you was training for the 3000m i would implement workouts around 3500m/4000m running at faster than 3000m pace. Keep me updated bro!
Sir plaese 3200m runinning wourkout i am indian 7dayes wourkout plan 3200m pace 10 minit
i will make this video a reality!
Hey man, i don't know what is the best way to decrease my 2 mile time. My current 2 mile time is 14:05 and my goal is 12 or less. How much should be my weekly mileage and how many times should i train sprints and long runs? I have time to train 5-6x a week. Nice video.
Don’t over-do it cuz you’ll hit plateau fast
Here is my tip on weekly structure in base training ( i'm sub 9 2 miler)
Monday easy 30-40 min + strenght training
Tuesday threshold 8x3min 1min rest
Wednesday easy 30-40 min
Thursday threshold 15x400m 30s rest
Friday easy 30-40 min + 8x100m fast (or rest day)
Saturday hills 2x8x40s with 3-4min rest between the 2x8, and jog slowly back to start for rest (hardest workout)
Sunday easy long run 60-70 minutes
This is what most of your base training weeks should look like. But 2-3 weeks before the race, you change the hills workout with a specific 3k workout. For example: 2x6x400m at 3k pace, 1 min rest after rep, 5 min rest between 2x6. Progressivly faster from start to finish.
This is how an Ingebrigtsen week looks like (with less volume). you can reduce the reps and weekly volume if you feel exhausted. And you need to be running EASY on easy days. Slower than you think. Stick to this plan and you'll run under 12!
And before every interval, you warm up 15 minutes progressivly + some drill and stretching + 4x100m strides (slow to almost all out) after the intervals you run easy 10 min to get lactic acid out of your legs. The threshold intensity means running comfortably fast, without lactic acid building up in the legs (your legs becoming bricks) your legs should feel light, but your lungs should be working.
Hey man, what @ziskablyat8451 said is spot on!