JohnK

If you're targeting a 3K I would do a couple of 10x400 workouts. I can't even imagine racing a 3K anymore. A 5K feels like a sprint! Anyway, good job on the workout. You shaved off some time from Thursday!

Michelle,

When it comes to track workouts, facing 10 x 400 is rather daunting. But I know that's the sort of workout I need. Maybe I'll design a few workouts that mix things up, such as a ladder going 200, 300, 400, 500, 600, 600, 500, etc. back down to 200. That would equal 4000m but perhaps not be so tough mentally. I like alternating 800s and 300s -- have done 5 x 800/300 a few times this spring with the 800s at 5K race pace and the 300s at close to mile race pace. Or perhaps you have some suggestions?

I really don't like the 5Ks anymore, they're painful almost from the gun. Of course 3K on the track is tough but it's over pretty quick.

The 3k doesn't seem to be your target race, just a race along the way for fun, right? It looks like you are a marathoner at your core. The problem with these speed workouts as you know are the risk of injury which increases with shortened distances and track work. I do like to train to the distance of my upcoming shorter races, though, to some extent, perhaps keep all of your training geared toward marathoning, with a maximum of one workout a week with intervals, and perhaps only only every other week on the track (or alternate which direction you go on the track to decrease strain from the curves). I think the workouts you wrote up look good for a 3k, there is just the risk/reward trade off (reward-doing better on 3k than marathon training alone, risk- injury risk is increased).