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

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Intro This article breaks down the race format from a That Running Guy video featuring a 3K chase between two runners. In this dynamic 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 5:30‑5:35 min/mi (approximately 3:30 min/km). Jumping into a faster pace early (say, 4:38 min/mi) risks exhaustion.
• Account for circumstances: 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. Establish 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 – it’s a solid test of speed, pacing, and mental strength. Use the Pacing app to tailor the distance and pace to where you are in your training, and experience the excitement of a head‑to‑head race! 🚀

References

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