3 km Time Trial
A solo 3 km time trial on the track to measure aerobic power, with a full warm-up, strides and a simple way to turn the result into training paces.
- Duration
- 43 minestimated
- Distance
- 8.5 kmestimated
- Effort
- 59
- Level
- Advanced
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalAnaerobic Stride | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | RecoveryRecovery Jog to the start | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalVO2max 3 km time trial, even laps | 3000 m | 109-112% threshold pace92-98% HRmax104-112% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
The 3 km time trial sits between the mile and the 5 km in what it measures. For trained runners it takes about 9 to 15 minutes and is run close to the pace associated with maximal oxygen uptake, which makes it a good basis for setting interval paces in the VO2max range.
Warm up for 15 minutes with easy running and four strides. Run 3 km, seven and a half laps of a 400 m track, at an even pace you can just hold to the end. Aim for laps within two seconds of each other. The middle kilometer is where focus slips, so concentrate on rhythm there. Cool down for ten minutes.
To estimate threshold pace, multiply your average 3k pace per kilometer by about 1.10. A 3 km in 12 minutes, 4:00 per km, gives a threshold pace of about 4:24 per km. Your 3k pace itself is a good target for 800 m to 1200 m repeats. Retest every eight to ten weeks.
Tips
- Turn off target alerts, the effort decides the pace.
- Write down your lap splits afterwards to see where you lost time.
- Do not run it within three days of a hard workout.
Good for5k10kTrack
Season phaseBuildPeak