Hi, I recently ran a 5:08 1600m and a 2:19 800m. What do you think I can get for the 3200m next week? I've run 17:49 on a XC course this past fall. I'm thinking at least sub 11:00, but I have no idea.
Hi, I recently ran a 5:08 1600m and a 2:19 800m. What do you think I can get for the 3200m next week? I've run 17:49 on a XC course this past fall. I'm thinking at least sub 11:00, but I have no idea.
You have better endurance than speed.
Probably low 11:1x or so.
It depends totally on your speed/endurance mix.
11:15
I had my meet yesterday and managed a 11:07 3200m, which is a PR. Went through the first 1600m at 5:39 and ran the second 1600 at 5:29 with a 1:15 last 400m. Decent negative split. I was just following the leader and made my move at 1200m to go.
The same meet I also ran a 1600 and got 5:07, which is tied for my PR.
My splits were:
1:17
1:18
1:20
1:12
Same strategy follow the leader then made my move. I made it with 300m to go.
I got 2nd in the 3200m and 1st in the 1600m. (Rinky dink dual meet).
I am wondering if that is just the best strategy. Sit behind someone and then make your move when your competition becomes weak.
I meant a 5:28 not a 5:29.
I'm with the others. Low 11s looks about right.
I would say the best strategy for the mile is go a couple seconds under goal pace for the first lap, try to hold on to that pace (although you will naturally slow) for the next to laps, and go balls to the wall last lap. If you were going for sub 5 that might look like:
1:13
1:15
1:16
1:13
Well if your mile time is 5:08, you'll probably run slower than 10:16. I would suggest to go out hard, fight hard in the middle, and finish strong. That way you'll run a fast time.
11:03
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