High School 400/800/1600m looking to run the 3000m, how should I be training differently?

Don't get too cocky calling yourself "fast kid"

I would say run more, but it seems like your mileage is already pretty high for a highschooler. You don't need workouts that are all that different from mile training right now.

Should my training be similar to what I have done in XC since the 5,000 and 3,000 are not so much different in the distance? Or just keep doing what I'm doing in track? During XC I was at 70mpw and I decided to drop it for track season and didn't want to get hurt

Ugh you run 4:52 for the mile and you're calling 10:24 "bad" and try to discredit them cause they are "skinny and scrawny". Distance runners are skinny, water is wet, nice breakthrough. And beating people in workouts and long runs doesn't mean you're gonna beat them in a race. Your 400/800 are better than your mile anyway, why are you trying to move up?

Lol u run 50 and up to 70 miles a week and can't even break 2 minutes. I m also in high school and I run about 12 mpw and I'm well under 2, under 4 30 in the mile, under 50 in 400, under 10 in the 32.

And I don't consider myself very fast. So you shouldn't cause ur not even good haha

Is this a joke wrote:

Lol u run 50 and up to 70 miles a week and can't even break 2 minutes. I m also in high school and I run about 12 mpw and I'm well under 2, under 4 30 in the mile, under 50 in 400, under 10 in the 32.

And I don't consider myself very fast. So you shouldn't cause ur not even good haha

Okay it's just a post dude, relax. I'm also gonna call bs on ur times and mileage.

I these comments about "being cocky" for saying "I'm fast" is kind of boring and immature.

In any case, I'm inclined to say you're maybe more suited for the 800m. I ran somewhat similar time for your 1600m years ago and ran much faster for the 3000m and that was on 29 miles per week.

Yeah your short distances are way better (4 and 8). Also you've told us nothing about training except mpw and a 6-8 mile long run? I'd say make sure you're doing tempo runs and vo2 max work if you want to move up to 3k. And maybe get the long run up to around 8-10 miles at a little slower pace.

You can continue running 60 mpw, but add some sprints one day per week.

You might also try some hill bounding and squats.

Ultimately your best event may be the 800. You ran 2:02 in high school! If you can keep the mileage up over a long period of time...say 4 years, you will become closer to maxing out your aerobic system. That is the #1 thing any distance runner needs to excel. It sounds like you have just begun doing long runs. They do not all have to be as fast as you mentioned. You will want to increase your mileage, but I would be cautious and do it SLOWLY. Maybe you can run 65 as a sophomore, 70 as a junior, 75 as a senior. Be careful though, and also watch your intensity.

There is nothing wrong with jogging, in fact if I was your coach, I would insist that you do a lot of it! Run all year long, at least 6 days per week!!!

Avoid interval training, your coaches will probably have you do too much of that already. Run distance, and improve your basic speed via hill running, bounding, squats, jumping, rope skipping, and similar stuff.

Why would you give up being an 800 man??? If you fail to run under 2 minutes as a freshman running this kind of mileage, you might then consider running the mile.

Even more important than all this...read anything about what Arthur Lydiard said about training. He is by far the best coach who ever lived.

Your background info could have been better. If the 53s (flat? 53,9 or so? split time in a relay?) 400 is done with little to no speed training, then you can hope to get closer or under 50s someday. With 50 sec 400m speed you can run 800m even ~1.48, if endurance is sufficient. Or faster, Cram did 1.42 with ~49s 400m speed, though I believe that he could have been faster at 400. But in your case reaching a 4-5sec lap time difference is more realistic.

The 1500m and longer demands much better aerobic capacity and power. Comparing your 1600/mile time to your 400 and 800m times indicates that you´re more a 800m-1500m type than a 5-10k type.

Your 400m lap time difference 400m (53s)-800m (61s pace)=8sec

800m (61s)-1600m (72s)=11sec

If naturally an endurance type, your lap time differences would be smaller and more in line.

Is this a joke wrote:

Lol u run 50 and up to 70 miles a week and can't even break 2 minutes. I m also in high school and I run about 12 mpw and I'm well under 2

No