High School 3200m avice

High School Running Distance

8 years ago 04/26/2015 9:11am EDT

I'm a high school junior and yesterday in my fist serious outdoor 3200m of the season I ran a PR of 9:40. The problem though was that I had no competition and ran alone for the last 5 laps of the race (next guy was above 10 minutes) so the race was basically a solo time trial. Through 1200m is was close to goal pace, 3:32 but as the runners behind me fell further back, I started to run 75's but had no comparison (other runners) to see how slow I was going so being inexperienced at running at this pace, I couldn't make adjustments. How much do people think this time can go down when I actually start to face good runners (9:10-9:30) come regionals and states.

8 years ago 04/26/2015 9:55am EDT

re: oneoff

need some more info bro like, prs, mileage, recent workouts.

8 years ago 04/26/2015 10:40am EDT

re: oneoff

Balls. You have none.

8 years ago 04/26/2015 10:44am EDT

re: oneoff

8 years ago 04/26/2015 11:31am EDT

re: Josiah

Junior 5k XC PR: 15:49

My previous 3200m PR was 9:46 indoors, my mile PR was during a DMR a race with little competition, 4:39 with splits of 69, 74, 72, 64

800m PR of 2:07 was run in a 'workout' race against teammates (duel meet vs. inner-city school w/ no distance team)

I ran 850 miles over the winter (17 weeks) while competing in several races and running hard workouts (short hill sprints, 4 mile tempo, intervals). My best workout of the season so far was a month ago consisting of 12 400's in 67 with 90s rest. The Sunday before this race I ran 9*300's in 49. In addition to this I've been studying 4hrs a day after practice for my 3 AP tests.

8 years ago 04/27/2015 11:12pm EDT

re: oneoff

Sounds like you need to find a good race, or if not, do 3x1600 w/ 4-5 minutes rest @ 4:46-50 per rep, this will simulate the middle and last portions of the race, make sure no one is pushing you in this workout, focus on hitting those splits

8 years ago 04/28/2015 7:45am EDT

re: oneoff

First, running any type of PR alone is a big accomplishment.

I think you have had some good advice so far.

9:28 is a good guess to try to for pace in a race with competition.

Tdodd lists a good workout to try.

You need to run both the 800 and the 1600 hard during your season and set better PRS. Practicing neither 2:07 nor 4:39, despite your justifications, are going to help you run faster.

8 years ago 04/28/2015 9:45am EDT

re: oneoff

Could it be that you could wear a watch to keep tabs on your pace? Also, your coach needs to find races for you that will test you. It is getting close to the end of the season, so that is going to be hard to do. You might have to try to find a way to push through this year, figuring it to be a lost cause, and shoot for better opportunities to race better competition next year.

8 years ago 04/28/2015 9:51am EDT

re: Tdodd22

Tdodd22 wrote:
Sounds like you need to find a good race, or if not, do 3x1600 w/ 4-5 minutes rest @ 4:46-50 per rep, this will simulate the middle and last portions of the race, make sure no one is pushing you in this workout, focus on hitting those splits

OP, don't do this workout the week of the race. Do it 2 weeks out.

8 years ago 04/28/2015 4:59pm EDT

re: sdf

sdf wrote:
9:28

^ agree. You can get down into the mid 9:20s in the right race. Leg speed a bit of concern for anything much faster, but only one way to find out. Get in some fast races. Close to 20 guys went sub 9:00 @ Arcadia a few weeks ago.

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