So in cross country, I ran 16:40. In my first track meet I ran a 10:24. What do any of you experienced runners or coaches think I can do by the end of my season? Sub 10?
So in cross country, I ran 16:40. In my first track meet I ran a 10:24. What do any of you experienced runners or coaches think I can do by the end of my season? Sub 10?
I think it is possible with good training to hit a sub 10 in the 2 mile. Since you can hit 3:20 per k in a 5k i don't see why you can't do 3:08 by the end of your season for a 3k
Yes sub 10 is realistic
What type of training should I be doing to do the conversion? Like weekend mileage wise and more specifically during the week. Just wondering in case I should do extra mileage or speed up my runs.
yep possible here are my second year times in the 3200m:
3200 Meters
10:46.74
10:40.36
10:26.60
10:40.80
10:11.83
10:22.31
9:51.29
10:22.39
10:16.44
10:06.33
What did you do to transition from a 10:46 all the way down to a 9:51? Specifically, did you change your training routine....if so, what did you do?
you definitely can. run longer type workouts (2x2mile, 4-5xmile, 4 mile tempos) and once these get comfortable and you are feeling strong, run some faster 400s, 600s, or 800s. then you'll be ready. dont overdo the workouts at first. run fast but not hard (this can be tough to figure out at first but once you do figure it out you'll start to see big improvements). too many young kids beat themselves up
Mileage 45-55 per week. 10 mile long run on weekend. Weekly 6-7 mile runs one MWF. workouts tues and thurs. Tempo one day. 30 min tempo at 6 min pace. or 2x15min with a couple minutes rest. Other day do a track workout. 400, 600, or 800m repeats. Hard effots. Strides on your easy run day. Work hard and you will get there.
How long were your long runs? My friend ran 10:33 at the same meet. Do you think he can run sub 10?
it really just depends. how much are you guys currently running? what does your coach think? at least you have someone you can train with. if you both run smart you can both go below 10, maybe not very soon but it can be done
We currently run during the week 30-50 mins. We tend to have two workouts a week that usually consists of workouts that have 4x1000 at 3:20 or tempo for 20 mins at 6:00 pace. Or we have mile repeats that go at 6:00-5:30. Usually 4 of them. I have 6 weeks till region. Do you think I can run sub 10 along with my friend by then?
thats not a bad training plan that you have. 6 weeks isnt much time but it could be done. try and make those 30-50 min runs all 50 min runs. they dont have to be hard. easy running will actually help your recovery more for the harder workouts. make sure you do get some speed sessions in though the last few weeks before region. good luck!
So I should not change anything? What do you mean by speed also?
would your coach allow you to change even if you wanted to? and i mean fast 200s or 400s with plenty of rest so you can be peaked for regions
No, he probably would not want me to. I would probably progress at the end of the run though. Or we would do 300s too. Could you give me a run through of what you did the week(s) before you ran sub 10? Also, sparta what did you start with?
heres a normal week for me:
sunday- 90min
mon- 30min/50min strides
tues- 20min / 6 mile tempo
wed- 60min
thurs- 30min/50min strides
fri- 20min / 5xmile
sat- 45min/30min
as you can see i run 2 times a day for 5/7 days per week
the workouts obviously vary week to week but the 6 mile tempo is a staple
Is that what you did to run sub 10? Is this what you did during the middle of the week cause I cant do two except on the weekends.
You don't have to run twice a day. You are starting at a different point than Sparta. Do what he suggests. Make your easy day runs 50 min as opposed to 30 min and keep it easy and relaxed. Do strides 3 days a week after your runs. You are looking pretty good with that tempo or long intervals once per week. You need to add some sort of speed too. 400s to a max of 800m intervals will be good. do them at mile - 2 mile pace. with rest around 90sec - 2 min.
On the weekend add a long run of 10 miles if you can. do that nice and slow around 730- 8 min pace. If you do workouts with your team on saturday, do this on sunday very slow and then monday just do 30 min with the team.
9:37 is my guess.
I did what you did Broski about the long run deal. I did it yesterday at 7:30 for 10.3 miles. I have two more questions. How many 400s-800s should I do? What do you think my friend can do since he started off his season by running a 10:33 3200m?