3K Chaser Race

Workout - 3K Chaser Race

• 12min @ 6'00''/km
• 4 lots of:
  • 100m @ 4'00''/km
  • 1min rest
• 3.0km @ 3'45''/km
• 10min @ 7'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/3k-chaser-race-54acd826

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

This article breaks down the race format from a That Running Guy video featuring a 3K chase between two runners. In this workout, one competitor starts ahead while the other pursues over a fixed distance. Read on to understand how the workout works and how you can set up your own version.

Key points

• Race structure: the format gives one runner a head-start (calculated using their recent 5 km time) while the other runner attempts to close the gap over 3 km.
• Computing the head-start: a 5 km race time predictor helps establish a fair advantage. The video example used a 1 minute 5 second lead.
• Running pace: the pursuing runner targeted roughly 5:30 to 5:35 min/mi (approximately 3:30 min/km). Jumping into a faster pace early (say, 4:38 min/mi) risks exhaustion.
• Account for conditions: weather, wind, and your current condition all shape your pace choice. Consider these before you start.
• Watch your splits: check your GPS watch regularly to stay on pace. Early-run GPS drift can throw off your targets.

Workout example

3K Chaser Race (scale to your preferred distance)
1. Note your most recent 5 km result.
2. Convert to a 3 km target time using a 5 km-to-3 km predictor (or estimate with 60% of your 5 km time).
3. Set the lead runner's head-start at roughly 1 min 5 sec (modify based on fitness difference).
4. The chasing runner should aim for approximately 5:30 min/mi (around 3:30 min/km) across the 3 km.
5. Complete the 3 km course and see if you can overtake the starter at the line.
6. Log your split times. Expect roughly 350 sec/km (about 5:35 min/mi). In the video, the winner finished in around 11:38 total.

Adjust the head-start and pace targets based on how you’re feeling and your current level.

Closing note

Try out this chase format. Use the Pacing app to tailor the distance and pace to where you are in your training.

References

• 3K Chaser Race vs Chris From Here We Are Running - YouTube (YouTube Video)