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  • Workout of The Week 3km Time Trial

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    Ty Ty
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    This document outlines a 3km time trial workout that begins with a 5-minute jog warm up and 3 sets of 75m strides with jogging in between. The main workout is a continuous 3km run at the fastest sustainable pace. After the time trial, there is a 5-minute cool down jog. Notes emphasize maintaining an even pace throughout the trial and pushing to the point of discomfort, in order to fully test current fitness levels.

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    12. Workout of the Week 3km Time Trial

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    This document outlines a 3km time trial workout that begins with a 5-minute jog warm up and 3 sets of 75m strides with jogging in between. The main workout is a continuous 3km run at the fastest sustainable pace. After the time trial, there is a 5-minute cool down jog. Notes emphasize maintaining an even pace throughout the trial and pushing to the point of discomfort, in order to fully test current fitness levels.

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    © All Rights Reserved
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    9 views1 page

    Workout of The Week 3km Time Trial

    Uploaded by

    Ty Ty
    This document outlines a 3km time trial workout that begins with a 5-minute jog warm up and 3 sets of 75m strides with jogging in between. The main workout is a continuous 3km run at the fastest sustainable pace. After the time trial, there is a 5-minute cool down jog. Notes emphasize maintaining an even pace throughout the trial and pushing to the point of discomfort, in order to fully test current fitness levels.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    SPEED WORKOUT – 3km TIME TRIAL

    Warm Up
    • 5 minutes slow-paced jogging
    • 3 Sets of Strides
    o Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
    o Jog back slowly. THIS EQUALS 1 SET
    o REPEAT FOR 3 SETS IN TOTAL
    • Rest for 3 minutes

    Main Workout (3K Time Trial)


    • Run continuously for a total distance of 3km at
    as fast a pace as you can maintain throughout
    the run

    Cool Down
    • 5 minutes slow-paced jogging

    Workout Notes
    • This workout should be done on a flat route.
    • Try to maintain an even pace throughout the time trial (don’t start too fast, nor too
    slow).
    • You should be breathing hard by the halfway point and you should be very
    uncomfortable by the end, feeling like you could not have run another metre!
    • Any time trial is a ‘test’; give it 100% and use it as a chance to benchmark your
    current fitness level. Good luck!

    WWW.TOTALRUNNINGCLUB.COM

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