Road to 10:39 3200!

10-15 mpw ain't gonna cut it

gotta be at least 40 mpw. just build up to that slowly and you'll probably be able to run under 11min

I'll join you.. I'm proabably in 11:45 shape max but would love to get back down to sub 5:20 pace for 2 miles. My last 2 workouts (since I don't remember the others, just started running again 3 weeks ago):

Friday: 2 miles to track, 6x200 averaging 31.5 with 45 second rest, 2 miles home

Sunday: 1/4 mile warmup

1.5 miles @6:20 pace

1 minute rest

1.5 miles @6:20 pace

1/4 mile cooldown

obviousposter wrote:

10-15 mpw ain't gonna cut it

gotta be at least 40 mpw. just build up to that slowly and you'll probably be able to run under 11min

That's what i'm currently doing, i plan to get into the 30s-40s.

attempter of times wrote:

I'll join you.. I'm proabably in 11:45 shape max but would love to get back down to sub 5:20 pace for 2 miles. My last 2 workouts (since I don't remember the others, just started running again 3 weeks ago):

Friday: 2 miles to track, 6x200 averaging 31.5 with 45 second rest, 2 miles home

Sunday: 1/4 mile warmup

1.5 miles @6:20 pace

1 minute rest

1.5 miles @6:20 pace

1/4 mile cooldown

Sweet! you got some wheels.

i did a 6x200m with 2 mins rest workout last week in

32,32,34,32,32,33 and was completely dead.

good luck to you

I'm going to follow this thread too. I have to get back in shape and a sub-10 3000 (which is what they run here) would be a good start.

Why not only update once a week instead of every day? That gives you and us a better perspective on how the training progresses.

Sounds good, or i'll do every couple days just so i don't accidentally forget about it.

i have a log on running2win.com username: Vanilla isnt black

if anyone wants to see what i'm doing right now.

Yeah, once a week isn't frequent enough.

I ran 15x60s/jog 60s uphill today. I run uphill on dirt roads because I'm injury prone. But I hope this thread will spur me to hit the track or the road once a week or so. Then I will have something to contribute.

Sweet! I finally found a thread with runners that have the same goal as me! I am a 15 year old sophomore (i'm kinda young), but I have had a goal of under 10:20 if everything goes well and close to perfect this season! well, just like about everyone's seasons, I've had some set backs and barriers to bust! I ran 2 fridays ago at my 9-10th grade county meet, where I ran a 10:46 and a 4:59 after. I was pretty please with this, but the quick times were to be expected because it was about 65 degrees and i believe only 4mph wind! Today I had my varsity county meet, where I again doubled with the 1600 and 3200!

Today there were 30 mph constant winds, and 40-45 mph gusts causing almost everyone in the race to fall a decent mark short of their goal (15-20 seconds) My goal was a sub 10:40 but I ran a 10:52 w/ no one giving splits :( I had a cramp on laps 7 and 8 which allowed 2 kids to put just a big enough gap on me in that time frame to where I would have had to run around a 74 last lap to pass them both. I ran the 1600 an hour later in 5:07 or :08, I never got the official time, and also no one gave splits. I was super dead from the 3200 where the wind was just ripping me up..

I run 30-40 MPW at this point in time and I believe if I run at the championship race that is coming up, I will run around 10:30. I'll try to remember to update everyday!

Sweet good luck! you should easily get that haha

Yesterday i ran 4.6 miles at 7:03 pace

Today i ran 4.4 miles at 7:04 pace

felt good. i'm a little sore.

My guess is stunts like this are why you get injured.

Being in 12:00 shape on 15 mpw is fine. Trying to condense 1:20 of improvement into 15 weeks is dangerous with your injury history.

Have you ever even run 15 weeks straight without getting hurt?

Maturing two years at your age can mean that you have filled out and you have weight to lose.

The goal is not to get into good shape but to stay in good shape.

Start running 2 miles every day with strides on grass the second mile every other day. 30 days from now go up to 3 miles every day and 2 miles of strides the second and third miles every other day. 30 days later add another mile, keep the strides and start a 3 mile tempo run after a 1 miles warmup on whichever weekend day you should be doing the strides.

Keep adding one thing at a time but only after 30 days of practice.

yeah i've probably done about 6-8months of training without injury before. but lately i've been stretching and icing after runs which i don't normally do. so i think that will help keep me healthy.

for what it's worth i'm 5'11 and 140lbs, so i'm not big by any means. and i do lift often so i'm sort of strong.

september/october of last year i ran 40mpw.

usually in high school i would do 40-50mpw so a four mile easy run isn't very hard on me. the plan was to do a hard bike workout or easy 3 miles tomorrow.

i was doing 15mpw on about 3-4 runs a week, so i don't think going down in distance would be ideal.

my training plan for 15 weeks is

weeks 1-3 easy miles:

4-10, tempos runs and farleks

11-15, some longer intervals.

not going to do a complete peak cycle because i think that's kind of silly, plus i want to run some more races after the 3200 time trial.

also i should add, as dumb as this sounds. i don't really care if i get injured at this point, i'm going to be as smart as can be. but i'm so used to being injured it's not a huge deal for me. i really like biking so i can just do that if i get injured again. however if i stay at 30-35mpw i really don't think i'll get another injury. most of my injuries occurred at 40+ mpw.

thanks for the input! i'll certainly be cautious.

Today I had practice, I ran a 1 mile warm up, then 4.05 miles really easy for recovery at (8:01 pace), then a .5 mile cool down

Today I just had another easy day, 5.15 miles in just over 40 mins, 7:50 pace

today i pretty much took off

but then i wanted to see what i could run a 400 in.

So i just sort of jogged to the track and ran one in 61.7.

which kinda sucks. but i guess i was in trainers and didn't warm up.

probably could've gone faster. technically this is a pr.

then 5 min cool down.

Thats not a bad time for being in trainers and lacking a real warm up. I bet if I was completely fresh and wearing spikes with competition I could go sub 58, this is the first year I can break 1 minute, in 7th grade I ran a 1:00.9, then in 8th grade I ran a 1:01.9, and freshman year I ran a 1:00, the reason my 7th grade time was faster than my 8th grade time is because I didn't have as many events before the 4x4, and yes those were 4x4 splits so they're not too accurate.

TDodd22 wrote:

Thats not a bad time for being in trainers and lacking a real warm up. I bet if I was completely fresh and wearing spikes with competition I could go sub 58, this is the first year I can break 1 minute, in 7th grade I ran a 1:00.9, then in 8th grade I ran a 1:01.9, and freshman year I ran a 1:00, the reason my 7th grade time was faster than my 8th grade time is because I didn't have as many events before the 4x4, and yes those were 4x4 splits so they're not too accurate.

yeah i don't know, i should be faster. the pace feels so smooth and easy but i'm just not strong enough to keep it up.

Back again, 2xmile. First in 548 second in 530 1 minute rest

Today I had a big workout!

1.25 mile warm up + 4x100m strides (build to 1600 pace)

2000m- Goal: sub 6:20, Time: 6:23 (80,78,78,78,80)

2x600m (200m jog recovery)- 2:00, 2:02

1.25 mile cool down

In the 2000, I was running completely by myself, and it was raining when I ran, I wish I had a valid excuse to why I didn't dip under 6:20, other than I went out too slow, but I don't. I wasn't feeling terrible or anything close to it, I ran hard yet I just didn't go under. The last lap I wasn't dying I just didn't want to kick because this was supposed to simulate the 3200, and if I were running the 3200 I would kick on lap 5. Overall though, I am pretty happy with how the workout went, considering the rain and I was swerving around team mates, I think I ran decent.

The 600s I ran easy just to get some extra volume in at a decent pace. I really didn't push at all. My coach just said he wanted me to run them easy and not to push really.

Nice work to both of you!

today i just did an easy 3 miles with run 4 strides in the middle of it.

ran on grass for about 40% of it.

week recap so far.

monday: 4.6 miles moderate pace (7:03)

Tuesday: 4.4 miles @ (7:04)

wednesday: 200m jog, hard 400 in 61.7 and 5 minute cool down

thursday: 3 miles easy with strides