Pablo1997
Summer,fall, winter training for the 3200m, Sub 10 7/23/2012 11:11PM Reply | Return to Index | Report Post
Hi, at the end of track season my PRs were 10:50 and 5:02 off of about 30 mpw, now its summmer and ive been averaging about 35 mpw and one tempo run a week at 6:00 mile pace, my goal for xc is 16:59 but I really want to focus on the 3200m and hopefully by the end of xc run 10:30 or so(time trial) and then run over the winter probably about 45 mpw and I was thinking of alternating a week of two tempo runs about 3-4 miles at 5:30 pace anda week of one tempo run and a work out specific to 3200m like 5-6x800m. Do you think Ill be able to run sub 10 by track season? And does my winter training look good? Thanks in advance. P.S. Im a soon to be high school sophomore.
MikeS3196
RE: Summer,fall, winter training for the 3200m, Sub 10 7/23/2012 11:20PM - in reply to Pablo1997 Reply | Return to Index | Report Post
You might be able to but you'd have a better bet doing some more mileage unless you're real talented. It's good that you're not slamming yourself with workouts though, which I think is a mistake a lot of people make. But the tempos don't make much sense. Assuming at the start you're still in 10:30 shape, running 3-4 miles at 5:30 when your best is 2 miles at 5:15 seems a little too tough. I'd go by feel. It's SO far away from now that setting up numbers like that is a little ridiculous. Sure, keep on planning and hoping and working but don't get too ahead of yourself. Keep your options and mind open about training and go with the flow. One season at a time.
watchout
RE: Summer,fall, winter training for the 3200m, Sub 10 7/24/2012 12:17AM - in reply to MikeS3196 Reply | Return to Index | Report Post

MikeS3196 wrote:

You might be able to but you'd have a better bet doing some more mileage unless you're real talented. It's good that you're not slamming yourself with workouts though, which I think is a mistake a lot of people make. But the tempos don't make much sense. Assuming at the start you're still in 10:30 shape, running 3-4 miles at 5:30 when your best is 2 miles at 5:15 seems a little too tough. I'd go by feel. It's SO far away from now that setting up numbers like that is a little ridiculous. Sure, keep on planning and hoping and working but don't get too ahead of yourself. Keep your options and mind open about training and go with the flow. One season at a time.


Yup, this.
Pablo1997
RE: Summer,fall, winter training for the 3200m, Sub 10 7/24/2012 1:08PM - in reply to MikeS3196 Reply | Return to Index | Report Post
So after cross country season, 55-60 mpw? And should I do doubles at all like on the days of the tempo runs? And do the tempo runs at 5:45 pace and speed up through out the winter?
thenegotiater
RE: Summer,fall, winter training for the 3200m, Sub 10 7/24/2012 1:43PM - in reply to Pablo1997 Reply | Return to Index | Report Post
PX90 PX90 PX90 PX90 PX90 PX90
hmmmmmmmmmmmmmm
RE: Summer,fall, winter training for the 3200m, Sub 10 7/24/2012 1:51PM - in reply to Pablo1997 Reply | Return to Index | Report Post

Pablo1997 wrote:

So after cross country season, 55-60 mpw? And should I do doubles at all like on the days of the tempo runs? And do the tempo runs at 5:45 pace and speed up through out the winter?


You should be doing 50-60 miles a week right now. You still have the month of August to get your MPW up. you shouldn't drop to much in mileage in September anyways. Until you hit 70 or more miles a week you shouldn't even think about doubles.

Right now your tempo runs should just be going by feel. Once you start racing you can get a better idea on how fast your tempo runs need to be.
The Animal Within
RE: Summer,fall, winter training for the 3200m, Sub 10 7/24/2012 2:59PM - in reply to Pablo1997 Reply | Return to Index | Report Post
For the summer I like the "Run 60" motto for developing high schoolers.

Try to run 60 minutes a day and 60 miles a week. Do it in 6-7 days. If you hit your goel by day 7 and your tired cross train or sleep in and take the day off.

It's summer, get up early and run. When you get home eat, shower and take a nap. After a month or so add 2-3 morning runs about 5 miles. You have no school just live the life man. If you have a job work your schedule so you get those runs in.

Dropping 50 seconds will be hard but it can be done. Good luck!
Pablo1997
RE: Summer,fall, winter training for the 3200m, Sub 10 7/24/2012 10:52PM - in reply to hmmmmmmmmmmmmmm Reply | Return to Index | Report Post
How should I structure the 50 mpw? If I have two tempo runs a week which probably total 5 miles each and a day off each week that gives me 40 miles to distribute through out four days?
dkfklsdnfsdf
RE: Summer,fall, winter training for the 3200m, Sub 10 7/25/2012 1:16AM - in reply to Pablo1997 Reply | Return to Index | Report Post
For your tempos try something like 2 mile warmup, 3-4 mile tempo, 2 mile cool down, totaling 5-7 miles

Your week could look something like this:
M 7 Tempo
Tu 8
W 8
Thurs 7 Tempo
Fri 8
Sat 10-11 Long run
Sun off/cross train

Really rough but that totals 50/51

you could do 9 and 7 instead of two 8s or 10 6 and 7...whatever works for you

Also, try doing some fartleks