300s and the 3000 metres
I'm blessed in that all my runs these days feel exactly the same as they did 20 or more years ago. Every single one! The long runs, the tempo runs, the track sessions, the easy runs, the races, the dawdle through the bush runs, the run 'til you drop then crawl home runs. They all feel exactly the same, and I love every one of them! The only difference these days is the numbers. Give me feeling over numbers anytime!
Two decades ago I was a Sydneyite and habitually ran track sessions on the exquisite grass that is Rotary Field, Chatswood. My favourite session was "300s". I liked the simplicity — simple is as simple does. I ran 300 metres of the 400 metre track fast, then walked 100 metres to recover, repeating this ten times. I'd start a fast 300 every 2 minutes, which gave me a little over a minute for the 100 metre recovery walk.
Another thing I liked about this session, is that it gave a fairly accurate indication of what time I might run for a 3000 metre race. If the total time of my ten 300s added up to 9 minutes (54 seconds for each 300), I could expect to race 3000 metres in around 10 minutes. So I'm running 300s again.
I've produced a table which predicts my 3000 metre race time from a session of 10 x 300 metre repeats. Try a session of ten 300s if you like and let me know how you go. Don't cheat on the recovery time! The formula I've used to calculate the recovery time is '300 time x 1.222 = recovery time' (54 seconds x 1.222 = 66 seconds). The formula for the 3000 metre race time is '300 time in seconds x 0.185185 = 3000 metre time in minutes' (54 seconds x 0.185185 = 10 minutes).
10 x 300m predicts 3000m race time
|300m time||Km pace||Mile pace||Recovery||3000m race|