Predict my 3200 time please

Update:

I ran 8x400 avg 67.1 w/ avg 62 sec rest this week.

My first race is a DMR 1600 leg next weekend.

You are hinting at 9:50-10:00. Maybe 4:36-40 for the 1600. Good luck!

Seen it all before wrote:

You are hinting at 9:50-10:00. Maybe 4:36-40 for the 1600. Good luck!

Actually I opened up with an extremely easy 4:34. (then a 3:22 1200, 2:10 800, 55.4 400 leg in that order)

Then less than 2 weeks later in a time-span of 2 hours I went 2:04, 4:31(61 sec close), 9:42. That was 2 weeks ago and solo, but under good conditions.

Anyway: more recent workouts I've done:

3x(300,400,600). avg 300 was 49.2 followed by 85 sec walk. avg 400 was 65.7 avg followed by 1:50 walk. avg 600 was 1:44 with 2:02 walk. Then 1 200 @ 28.9

9x (400,200) each 400(avg 67.4) was followed by a 100m jog (avg 39 sec)then 200 (avg 31.9) followed by a 100m walk (avg 67 sec) repeated.

12x400 avg 68.4 w/ 61sec rest avg followed by 60 sec rest, 2:35 800, 2min rest, 2:29 800

I've raced 6 times and I've done a total of 7 speed workouts in the past 4 weeks. I triple in every dual meet (order is 4x8, 20min rest, 1600, 45min rest, 3200).

So what do you guys think I could run for a 1600 or 3200 if I'm fresh, have competition, and good conditions?

And say i have a 1600, then 4 hours rest, i'll basically be able to get within like 5 sec of my potential for the 3200, right?

Try some longer reps at intended race pace, say 3 x 1 mile with 3 mins recovery, your jog idea is good laways best to keep moving even if slowly

Then do another shorter session at mile pace

That way you've got 3 paces in, you 10 x 1km slower than race pace. Race pace and faster than race pace

Sounds like you are getting some good training in, that more than the specifics of any session will give improvement anyway

Aim for a pr but don't get too hung up on setting a specific pace in the race

ukathleticscoach wrote:

Try some longer reps at intended race pace, say 3 x 1 mile with 3 mins recovery, your jog idea is good laways best to keep moving even if slowly

Then do another shorter session at mile pace

That way you've got 3 paces in, you 10 x 1km slower than race pace. Race pace and faster than race pace

Sounds like you are getting some good training in, that more than the specifics of any session will give improvement anyway

Aim for a pr but don't get too hung up on setting a specific pace in the race

how fast would i do 3x1mile in?

and is that a good idea with 5 weeks left in my season? (and 3 until my state qualifying rounds)

The 3 x 1 is at your goal pace for the 3200. And it sounds like 9:30 is your goal, so 4:45.

With that in mind you could also runs sets of 2:20 800s. From what I can see you have good endurance, so you should work on speed. Speed means more rest between reps. So you could run 2:20 with a recovery jogging 400 for 2:00 rest. Six reps is good. The 3:20 1000's were too easy for you, so they built up your endurance.

Do shorter, faster stuff. :65 400s, :30 200s. But with lots of rest between reps.

But it is getting late in the season, and if you are injury prone then take it easy.

Good luck.

MarathonMind wrote:

The 3 x 1 is at your goal pace for the 3200. And it sounds like 9:30 is your goal, so 4:45.

With that in mind you could also runs sets of 2:20 800s. From what I can see you have good endurance, so you should work on speed. Speed means more rest between reps. So you could run 2:20 with a recovery jogging 400 for 2:00 rest. Six reps is good. The 3:20 1000's were too easy for you, so they built up your endurance.

Do shorter, faster stuff. :65 400s, :30 200s. But with lots of rest between reps.

But it is getting late in the season, and if you are injury prone then take it easy.

Good luck.

I do that (shorter stuff) sometimes too. Yesterday I did 8,4,4,4,8,4,4,4. 400s @ 65.5, 800s @ 2:25. 1:45 rest.

But 2:00 to jog a 400 is like no recovery. That's basically 30 sec off my easy run pace.

I think my biggest problem is hitting race pace for like 1600-2400m races. It's not too bad running an 800 and not too bad running a 3200, but the awkward fast yet longish pace in the middle is hardest for me.

Any suggestions for that? Like maybe 800s fast but with a lot of recovery?

And I can never run fast 200s in practice. I hit maybe 29.high or 30 flat for the last one or two, but I have trouble (especially when i'm on my own) hitting under mid 31s. But I've closed 1600s and 3200s in 27.x and 28.x

Well, the season is winding down.

I ran a 9:39 leading wire to wire and a 4:26 the next day also wire to wire. Felt I could have pushed more in the 3200.

And I split a 1:57.high the week before going hard.

i have a 3200 and 1600 on 2 separate days next week and then just the 3200 the week after. I'm still in search of that one epic race to break 9:30

Hey HS senior,

You're a hell of a runner, dude. Get in that fast race and you'll definitely get pulled along to sub 9:30.

Rasputin wrote:

Hey HS senior,

You're a hell of a runner, dude. Get in that fast race and you'll definitely get pulled along to sub 9:30.

Thanks, and I think I can do it, but it's a bit disheartening that 2 years later with a base almost twice as big I'm a grand total of 2 seconds faster in the 3200...this wasn't supposed to go this way

If you have the speed to split 1:57 and run mid-4:20s, and the endurance to do the kinds of workouts that you've mentioned, 9:15-9:20 wouldn't surprise me in the right race. I think I am pretty similar to the type of runner you are, and in tenth grade, the best I could do was 4:29/2:02 but managed to run a 9:32 deuce. So good luck!

With your 800/1600 times, you should be able to run between

9:06.8 and 9:07.3.

If you want to go sub 9:30 you need to go out closer to 4:40 because it is rare to negative split in 3200. I know people who run 9:50 and go out in 4:45

Don't do 8-9 mile tempo runs, that is a terrible idea and will be asking you for an injury, 5 miles are definitely long enough

I negative split almost every 3200 i run

Theoretical races? How many races could you possible have left at this point in the season? Anyway 9:41 is pretty good. I'm pretty sure you can go sub 9:40.

Let's see....3:20 is just 5:20 pace and and you are averaging 5 mile tempos at about 34:00 minute 10k pace. Keep up the good work, but get on the track and do something that's specific to your event! I wouldn't completely stop doing hills either.

Prediction: 9:38