HOW TO TRAIN FOR THE 3000 METERS! (Super fast workout)

[@JordanThomasmedia]

"There has to be an element of realism" Appreciate you saying that and I have been there before man! Wind is def my arch nemesis when it comes to putting in a hard effort on the track. Good call on removing a part of the workout for the day. I recall most of last spring, I kept having weather issues (wet, windy, weirdly cool and/or some combo of all 3) on my faster/harder track days. But low and behold I hit a massive mile PR last year, by literally running through it. It helped me to adjust the reps to account for my effort and be less psyched out about missing splits. Sulk for a little bit and then get back to it.

[@bayleymassey]

Hi mate! Sorry, ive only just stumbled across this message! Yeah dude your absolutely right. Arch nemesis may be an understatement haha! Congratulations on the big PR! it seems as if - maybe the wind shouldn't be so criticised :P I had my day or two of sulking after this workout but returned to the track last night rather than the treadmill and for some reason, doing 200m repeats felt great in the wind! Running at a fast pace with an aggressive attitude (due to it being such fast paced) made me forget about it entirely. Head down and no excuses right!

[@mohammedhandedks3398]

Love from Kerala

[@elizabethkamica5134]

Love from Fiji (🇫🇯🇫🇯)

[@bayleymassey]

Thank you very much 😀😀❤️🇬🇧🔥

[@cyborg2565]

Hi so I run 3x1000m 2:42min. 4min recovery between. 8.38min very late and it was a rainy day.good luck.

[@bayleymassey]

cy borg damn thats some fast running man! 69s average for the 3K ! Good stuff and thanks for the good luck wishes 😀😀

[@Harry_G123.]

I have cross country in 2 days and haven’t trained at all 😂

[@ZOUHAIR_DODO]

Hello, I am a beginner. I have only been running for two months and I run 3 km in 12 minutes and 29 laps. Is that a great time for me as a beginner?

[@SanjayPatil-iz3pm]

Yes bro

[@SanjayPatil-iz3pm]

Great time as bigener

[@evieehirons]

I do running in a club and today I have a race at my school and it’s 3k and I’ve done it many times but I never even get close to winning so Ty for this and hopefully it will help❤

[@Euddnwnjskso32]

Great video! My current pb is around 12:30, though I don’t currently do much running. Do you think I should also incorporate some long runs as well? My goal is to hit maybe around 11:15 in 2-3 months, though I’m not sure if this is a realistic goal. Any tips would be greatly appreciated!

[@ImNotMito]

I'm a 200 pound guy who currently run 3km in 15:40 min and my goal a year from now is to run below 13:15 minutes. Any tips bro? Awesome video btw!! thanks in advance!!

[@bayleymassey]

Hey man! For guys in your position i think i would always recommend getting out and just running first. This type of video is really for getting those times down to a real low level. For yourself i would say easy runs are an absolute must if you want to bring those times down. without seeing how you work or go about your every day life i would say 3 or 4 easy runs a week of maybe no more than 3 miles would be a fantastic start. run these for a few weeks until you find running to be a little bit easier. Once you feel comfortable i would then suggest picking up the pace on one of your 3/4 runs and try to run it maybe 90s quicker. you will find this to be tough with not so much fast running under your belt but its a great way to start building up the anaerobic side of things as well as lung capacity. Hill runs/hill walks are (i would say) the most beneficial type of run you could ever do so i would say if you really are looking to bring the time down sooner rather than later.... find a hill, run up it a few times (obvcourse depending on steepness and length - that will determine how many reps you do) but find a hill and go up and down it until you really don't find it comfortable and don't think you could do another. I would say.... give yourself a good 2 days off after doing this as well as hills are definitely a killer for both the legs and the lungs haha! A year is a very long time to bring 15mins down to 13 as appose to bringing 9 down to 8. You got this man and i hope this helps!

[@ImNotMito]

@@bayleymassey thank you so much for taking your time to answer my question🙏

[@CraigBridges]

I've done exactly the same thing in a flat pyramid session, cut out the 2 longest reps - usually because I went out too fast! Either way, those are some decent spits considering the wind. I've done a few races and sessions in extremely strong winds. Once did an 800m at a SAL match and was about 10 seconds slower than SB! Great South Run is a good one if you want a lot of wind as well! Nice video too, I like the timelapse clip near the start.

[@bayleymassey]

Hey man, sorry ive just been going through some of my youtube analytics and stumbled across your message (and the last one i just commented on haha) But yeah your're right man, sometimes by sacrificing the distance and quantity in order to keep up the quality is always the best way to see it! The wind is definitely something that all of us runners have to face some time during our training - no matter how much you just want to punch through it (quite litterally) 😂 Thanks for the support man, ive just taken a look at your channel and given you another sub :)

[@CraigBridges]

@@bayleymassey no worries. Whenever I check forecast for race day, the wind always seems to be at its strongest for the week! Thanks for the sub :) my goal is to get to 100!

[@bayleymassey]

@@CraigBridges It took me 4 months to get to 100 dude (only 2 months of content) if i can do it... best believe you got this!!!

[@syafiq272]

Awesome video! Can you give the program routines in 6 weeks for 3k race?

[@bayleymassey]

i will get on it soon bro!!!

[@dominik8371]

I hope I can get to the police, thanks for the tips and advice.

[@ALFI322]

My 3km pr is 11:51mins but usually I clock at 12:00mins. Do you have any advice on how I can cut this to 10mins with 6months of work?

[@alessiopricoco4423]

try to stimulate differently your muscles... do something like a circuit training which is based on cardio and low rest with burpees, skip, high knees, coordination excercise, mountain climbing with high jumps landing on squat.. as intensity it should be a good cardio circuit alternating active rests with great efforts like you're doing a fartlek.. dont forget to add a tons of abdominal muscles which are good for endurance and aerobic power and better breathing.. this could be a good warm up for techniques sessions or if you do a easier version a good warm up for your easy run...

[@bayleymassey]

Hey Alf mate! 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 they 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 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 journey. make sure easy means EASY. they 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.

[@purge8575]

I’m trying to run a sub 12min 3km for my school cross country. When I practise I get a 13min 20 average time for 3.20km. I’m wondering if I’ve reached my goal yet? I haven’t done the math.

[@bayleymassey]

Hey bro! Super cool to hear about your journey and target!!! So I have just done the maths on your 3.2KM time. And if you translate that to 3KM, it equals 12:29. So not quite broken the 12minute barrier yet bro but that extra 200m definitely takes it out of you! I’d say you would most likely be closer to the 12:20 mark with all things considering. Super close keep training!!!!!!

[@purge8575]

@@bayleymassey 🙏 thank you

[@_edits-dt8uf]

You r in which class and what's your age

[@kingpro8861]

Thanks bro love from india

[@FinbarHorganMusic]

Cool channel bro, subbed

[@bayleymassey]

Finbar Horgan eyyyyyy thanks my man!!

[@FinbarHorganMusic]

@@bayleymassey Just watched the whole video and can totally relate. Im an 800m guy based in Edinburgh, training has been a nightmare for the past few months because of the wind, I never remember these kind of conditions growing up! Its really hard to stay positive when you rock up to the track in gale force conditions. Enjoying your vids and look forward to seeing your progress!

[@thc2217]

My 3km pr is 16;25, i need to hit minimum 14 in 1 month. Its ppssible? Any tips?

[@BO7MAID1]

How did this go for u same pr rn

[@bayleymassey]

damn man. 14mins from 16:25 is impossible i hate to break it. the body cant make such an adjustment. what did you end up with or what are you currently at bro

[@SeaGu4rd]

Great video! What shoes do you use/recommend?

[@bayleymassey]

SeV hey man! Glad you liked the vid :P if were talking about what shoes i use to race the 3000m then i would say hands down just spikes. Its a short snappy distance and spikes will offer great grip when running those 7 & a half laps :P. If spikes arent your thing than i would recommend any shoe that has a flat base which will have the greatest energy return when running fast OR jump the gun and get yourself a shoe with a carbon plate inside to really SPRING things forward :D

[@insertfunnynamehere9910]

Im no expert but i really like my Adidas adizero boost 4 for shorter distances like the 3k.

[@williamhongg]

does this decrease your time? Also should this be done consistently or incorporated with other exercises?

[@bayleymassey]

This will 100% decrease your time if you implement workouts like these to your ‘schedule’. Your weekly or fortnightly schedules should have mixtures of track/interval sessions, easy runs, tempo or steady runs and providing you rest well when you feel you need it and feed your body the right things… I would be absolutely gobsmacked if your time didn’t come down. Something I’ve learnt (as I’m here typing this message I am 1&1/2years out of running due to injury) is that strength training is fundamentally the most important thing for runners and it’s something I neglected so much and I have now paid the price. DO GLUTE AND HIP EXERCISES AS AND WHEN YOU CAN. JUST ACTIVATING THEM AT LEAST. Happy running my friend!

[@user-xi4ec3mm9w]

Hello. In my school we have a running competiotion of 3.8 km. I really want to come atleast top 10. I'm not fit and im a bit skinny or like average body and on my spare time I usally just sit in front of my computer. I did a run 2 weeks ago where I did 5km in 27 min and had an average of 5.26 seconds per km. I really want to improve and the competition is in 20 days. Do you have any tips for me. I'm really trying to find a video about like how I can train up for this race and what I have to do. Last year the guy that came first spot ran 3.8km in 12 minutes and 40 seconds. That is not my goal and it will be really hard for me. But I just want to shorten my time of average 5.26 minutes to maybe 4 minutes or something like that.

[@nirmalborgohain9735]

my running 3200 meter time 11:2

[@bayleymassey]

That's great bro! Close to 10.30 for 3000m then!

[@nirmalborgohain9735]

@@bayleymassey tq today running 10:50 🤗🕉️💖🔱🫂

[@mochalixm8273]

hey, my current PR is 9:56 what do you suggest to for getting to u9:30

[@_quixote]

How in the world did you get to sub 10 min 3k

[@SteelDraupnir]

@@_quixoteI had a 13 year old at my meet get 10:10 so it is very possible for him to getvthst

[@Qui966t]

Hi bro iam from india , I have a test of 3 km in 13 minutes , I practiced for 3 months till now my time is 13 minute .45 seconds ,, any tips to improve am really depressed

[@bayleymassey]

DEPRESSED WHY!!! 13.45 is fantastic!! It’s difficult for me to say any tips as I’m unsure of how you are currently training and what your week(s) look like when it comes to training. Just make sure you get a good 1/2 runs a week about 40m/1hr long each week to build that aerobic base

[@deepakchaudhary5245]

Nice 🚜🚜

[@bayleymassey]

haha the tractor emoji is spot on haha.

[@merxekar_]

Goa❤

[@bayleymassey]

:)

[@coldblood8062]

My 3k PR is 15:00 is there any chance this program will get me to sub 12 minutes in the next 6 weeks?

[@limwilfred1336]

How far is the track from your home?

[@bayleymassey]

Hey bro, this track in particular is around 3 miles so only about 13mins or so on the bike or 15/20 by car. However my club track is around 5 miles away (25mins by bike & similar by car) :)

[@johnc3403]

A morning out training Vs sitting on the sofa watching reruns of "everybody loves Raymond"?? ..Of course you benefited!

[@bayleymassey]

ahaha thanks man! sometimes the other option is nicer but i think ill save that for rest days haha. i have an excuse then

[@cleitonlin2488]

My 10k has a 5:08km/minute am I ready for a 3km sub 10?

[@bayleymassey]

Hi Cleiton! Thanks for watching the video my friend! Do you happen to have a 5k time or a time in any distance shorter than 10k ? The 10K and 3K are two extremely different races which require a few different types of training in order to get the fastest outcome. Based of 5:08/km for 10K I assume your 10K time is around 51/52 minutes. With this being the case and not knowing your state of fitness and ability to run shorter distances... I would say as it stands, you’ll probably be within the range of 12 & 13minutes. Again it’s really hard to give an expected or predicted time as they are two completely different races requiring two separate types of training. Get some speed inside your legs maybe twice a week with a lot of easy runs (not too far) and you’ll bring that time right down !

[@bayleymassey]

Evaluate how much you are currently running & just maybe adapt your current plan to fit the needs for running a 3K race rather than 10K. Like I said above. 1 or 2 fast efforts a week (doesn’t have to be on a track, a road or grass field is good) and on the other days east running from 3/4 miles up to 7/8 miles and you’ll really nail the 3K event. Hill training is great help for this race and threshold runs will definitely help too. Don’t do too much too soon (to avoid injury) and just spread out your training throughout the weeks so you can actually enjoy the sport whilst you do it rather than have it seem like a chore. I hope this helps bro and you get what you want 🏃‍♂️ 🔥

[@cleitonlin2488]

@@bayleymassey hey , thanks for replying I did 3k in 11:56 last time but I wasn't trying to make it sub 10 you think I can based on a 11:56 time for the 3k?

[@bayleymassey]

@@cleitonlin2488 Hmmm 2minutes is a big leap. Do you have a time frame in mind to run sub 10 by or are you asking weather you are capable. If you are asking, then definitely! 12minutes is definitely a great time and a time that can be improved on very quickly providing you keep up the running 😁😁

[@cleitonlin2488]

@@bayleymassey I actually want to improve my distance running but I usually do a 10k run followed by 3km next day then I have the day off followed by another 10k and so on

[@awesomeshots9358]

What about 1k x 2

[@bayleymassey]

Hey man! i must say that personally i feel that doing a 2 x 1k session wouldn't really be that beneficial. My reason being that; if you are to run 2 x 1k at your 3k goal pace not only will you not be running a 3k session itself but you are also (i assume) running at your almost full ability. To get any benefit from your training, You would want to aim for around 4-5 x 1k at goal pace/maybe just under to see benefit. If you wanted to train with just a 2 x 1k approach, you may as well just race a 3k as your time training is very minimal.

[@aryanmittal9197]

bro how long do u cycle for it looks like it takes ages

[@bayleymassey]

It took less than 15mins to get there 😝 (around 3/4miles) I usually drive tbf

[@aryanmittal9197]

@@bayleymassey btw for the 200m, 400m, 600m, 800m, and 1000m splits what pace do u aim at? like ur 400 pace, 3k pac e what pace?

[@bayleymassey]

@@aryanmittal9197 all depends on what your training for bud! If you are aiming for a 9minute 3k (example) then you definitely want to make sure you are running no slower than 1:12s per 400m. Just work out what race you want to run a good time in. Use that goal time and divide it up into 400m splits. (example: 9mins 3K = 1:12 per 400m) Now with this info just simply adjust your runs to that pace but run your splits NO SLOWER than that 1:12 pace (example). Just run your 300’s / 400’s / 600’s etc in around 71s or faster :). Obvcourse if you got more in the tank then go go go ! (Might be smarter to do this on the decent side though if your doing a pyramid sesh ) 😝

[@aryanmittal9197]

@@bayleymassey true my aim is around the 10.10 mark but the 400 splits i ran were around the 1.27-1.33 mark which averages abt 11.15 so should i give it 100% each set and try to aim for that 1.20 mark?

[@aryanmittal9197]

@@bayleymassey i have a month till my race and my current pb is 12.01 u reckon i can slide into th 10.20-10.10 mark?

[@comicsorcerers2653]

What’s your favourite event?

[@bayleymassey]

Has got to the 3K. The 5K is DEFINITELY a close second! How about yourself!

[@comicsorcerers2653]

1500m

[@bayleymassey]

comic sorcerers awesome man! You got a time for it!!

[@comicsorcerers2653]

Bayley Massey yeah I got 4:46 last season hoping to do sub 4:40 soon

[@bayleymassey]

comic sorcerers sounds good to me mate! Definitely a realistic and achievable goal!

[@demolisherpenguin6797]

Hey bro can i get my 12 minute 3k, down to sub 11 in a month?

[@midzkie5916]

My pb time in 3k 13:50 can I improve?

[@bayleymassey]

10000% bro!

[@risingassamboy3060]

Tell me about 3200 meter Bro

[@zan_is_running]

Just do the same thing

[@TrevDom]

Those views thooooooo

[@bayleymassey]

I knoww ! I woke up and was shocked 😂