How I trained for a sub 9min 3000m (Patreon)

Hey! Hope you liked my latest video, were I attempt to achieve my bucket list goal of running a sub 9min 3000m. If you haven't watched it yet I recommend checking out the video before reading this blog post: https://youtu.be/I02p2YbFWmI 

I am so happy that I finally got this done as I explained in the video it's something I wanted to do for a long time! In this blogpost I thought I would share a bit how I prepared for this goal for those who are interested in those nerdy running schedule stuff :)

BASE TRAINING:
This is how a typical week of base training have been for me since the 1st of January. I have tried to get 80-90km of running each week and have focused on getting at least two quality sessions in. The most typical one have been the 5x2km at threshold pace with 90s rest which I think have been a very important session for me to raise my threshold and running economy. I have done this session a lot on the treadmill through out the winter because of the weather here in Norway. Doing them on the treadmill was also very motivating because I could see my progress through out the base training.

3k PREP WORK/SPECIFIC TRAINING:
With a bit more than two weeks to go before my test race I did a week with an interval block of two interval sessions in one day close to VO2max and then an easy day in between. I won't write so much about this since I go into all my reasoning behind this specific training block in this YT video: https://youtu.be/NW5PWBs14sM 

TAPERING/LAST WEEK
My philosophy when it comes to tapering is pretty simple. I basically turn down the volume in my training to 50% of what I do usually. But I keep some speed work to activate all the muscle fibers. I'm a big fan of those 6s 100% all out hill sprints some days prior, I feel they really make a difference in how you feel on race day. But for sure test them out before, since going all out sprinting when you are not used to it can lead to some new aches like it did for me this time with some pain in my Achilles.

Hope you found it interesting to get a deeper look into my preparations. Thanks for supporting me here on Patron and I wish you the best of luck on your upcoming goals/adventures for the summer.

Now when I am done with this and the 30k trail race that was also a goal (I'm working on that video right now). I will start to focus on my 100k Ultra Marathon Mountain Race that I will do in August. So more videos from my ultra marathon training on beautiful places will come through out the summer :)