How does 3200m and 5K training differ?

Training Advice/Discussion High School

9 years ago 07/14/2014 6:59pm EDT

TOPIC. it isn't necessary to read any of the following, but I guess I should describe my background/where I'm coming from.

I am a high school runner. I finished my first season of track this past spring and I am currently training for my first season of cross country. I would ask my track coach this question, but after doing enough of my own research I have realized he isn't very knowledge about distancing running (he's also the sprints coach. during the season we ran about 20 mpw and only ran 5 days a week... I started doing more training on my own and will continue to do so during XC).

right now I'm pretty much just doing base mileage. I'm running about 6/7 days a week and hitting around 30-45 mpw. I plan on starting to do tempo/fartlek workouts soon. I'm doing a lot of research about distance running and am curious as to how different training for these two events is.

9 years ago 07/14/2014 7:07pm EDT

re: CParker1

I find that for my HS runners, they run to their best ability in the 3200 when the training is geared towards 5k. We do tons of threshold and 8k pace work like in XC, but then sprinkle in a set like 6x800 @ current 3200 pace, and then as the season goes on, 8 x 400 @1600 pace for a little under distance work. All the while, doing fast 200s after runs and threshold stuff to keep the speed in tune.

Keep in mind, these are more so for my guys that are purely focused on the 3200 and would really be more of a 5k/10ker than a 3200/miler.

9 years ago 07/14/2014 7:10pm EDT

re: CParker1

There is not a whole lot of difference between 3200 and 5k training. You should be able to run both distances pretty well if your training is right.

Obviously the 3200 is run at a faster pace and lasts less time, but a good 3200 program would prep you pretty well for a good 5k and vice-versa. The only real difference between training for the events would be in the specific race pace workouts. All of the base stuff should be the same for the 2 events.

Cross country is another story. You need to be able to keep a solid rhythm as you change terrains and go up and down hill, go around tight corners, etc...

At the high school level, you just need to keep doing what you are doing and putting in the mileage. To be specific for cross country, run in the hills as much as possible. If you live where it is flat and getting to the hills is a problem, try laying out a course that includes, grass, dirt, concrete, loose gravel... as many different surfaces as you can find. If you throw in a couple of sharp corners on that route, you have a pretty good spot for tempo loops.

I coach a team in the flatlands of central california. I don't really have access to a lot of hills. I have a couple of different loops that my kids do tempo on that fit the description above. We might do 6k worth of tempo on a 1k loop that I laid out at a local park or we might do tempo intervals in the arboretum behind our school. We manage to do pretty well when we get to our championship meets, which are on extremely difficult hilly courses.

9 years ago 07/15/2014 12:21am EDT

re: CoachB

CoachB wrote:
We manage to do pretty well when we get to our championship meets, which are on extremely difficult hilly courses.

You had me until this line. Woodward park is NOT this.

9 years ago 07/15/2014 2:06pm EDT

re: The Donger

he could mean before state, alot of section championship courses in CA are very hilly

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