Sub 10min 3200m(sophomore)

Had to repost

How long is your season?

That kind of training is pretty spot on for your age. 30-40mpw, long run, hills for strength, VO2 work, tempo. This is textbook early/mid season work for a high school 2-miler.

I personally wouldn't add more mileage until next season with your injury history.

Your legs are supposed to feel a little sluggish early season until you begin to taper and peak. Not to mention the "real" speed work to sharpen your leg speed. You could add more striders on easy days of varying lengths.

Other than that, you need to trust your program. Doubting your coach and training will slow you down more than bad programming ever will.

For a sophomore who's coming back from injury, you should trust your coach a little longer. He's trying to keep you healthy so you can be good when you're a junior/senior, not get the maximum possible out of you as a sophomore. Be patient.

As I said before on the ORIGINAL THREAD: you must be trolling because you should be a sub 10 guy right now.

If anything you may be over training. Try to take a sunday off from cycling.

Looking at this again. It is that 2-3 hours cycling Sunday! Why are you doing that. You are doing 2 LR on Saturday and Sunday. Skip that one week. Slow down your easy runs to over 7 min pace.

That's a lot of running. Maybe because you are such a big frame.

I was 5'4 116lbs as a sophomore and ran 9:49 for 3200m and averaged closer to 15-20 miles/week. Most of our runs were pretty short and quick and all of our track work was 400m reps. However, we did run a lot of dual meets, so this would be my typical week before my 9:49.. I was stuck at 10:01-10:06 every week, looking back, they were probably tempo efforts since they were 100% solo and in 85+degrees heat/humidity. The 9:49 came at Regionals with great competition at night.

Mon- 4 miles easy

Tue- Dual Meet: 4 x 800m leg (usually 2:01-2:03 range) + 3200m in 10:02-10:06 range solo, even pacing

Wed - 2 miles easy

Thu- Dual Meet: 4 x 800m leg (usually 2:01-2:03 range) + 3200m in 10:02-10:06 range solo, even pacing

Fri - 4 miles hard

Sat - Big County Meet. 4x 800m leg in AM (around 2-flat) + 3200m

Sun - Off

I have a big invitational this Saturday. I am only doing the 3200m and I was wondering how I should attack the race.

If you have quarter speed of +57-58 then you need to stay conservative and aim for a nearly even-split race.

First lap should be 3-5 seconds ahead of pace to establish position, then settle in and keep on clicking.

If you have quarter speed of -53-55, then you could just compete against the runners who are running times that you want.

Regardless, you need to focus on laps 5 and 6 not being a crap show. As the race progresses, you have to increase your efforts just to maintain pace.

Do you think 10:21 is a good starting place to drop to a sub 10:00. Also how should I be racing the 1600m ?

You can run sub 10. Stop worrying about that. Start talking to your coach about the 2-3 hrs cycling sunday.

Marco Brolo wrote:

You can run sub 10. Stop worrying about that. Start talking to your coach about the 2-3 hrs cycling sunday.

Do you really think it's effecting my training... Cycling is my secondary sport apart from high school swimming (4:45 500free if anyone knows swim times). Also my coach knows I ride for 2 - 3 hrs. He actually likes me cycling. But do you think I'd be faster if I stopped ?

If you want to sub-10:00 then do not run the 1600m. Focus 100% on the 3200m. The more you race it, the better you will get. Remember, racing is a SKILL. I didn't run a 1600m after my SO year and ended up placing 2nd at State, getting a full-ride, then A-A honors in college because I specialized and didn't try to be great at every event.

I train very much slower than you and have run 9:42. You might just not be a racer but a workout warrior. There will always be people who are different. I don't know the solution.

Duty free wrote:

I train very much slower than you and have run 9:42. You might just not be a racer but a workout warrior. There will always be people who are different. I don't know the solution.

When you ran 9:42 when did you start training for track and what was your daily schedule of mileage and workouts ? How much slower ?

you are overworking yourself. You need to reduce your workload somewhere. Cycling is good for you, but 2-3 hours of cycling is another LR. It is all too much for you.

It will pay off down the road, but right now you need to improve your speed and feel fresh.

Your coach actually sounds really reasonable with his approach to be honest. OK I think too much reliance on 800ms, and to be honest, the Monday one could be tweaked to be a bit better.

-Your Monday 800ms are too slow and not enough. I would bump them up to 1000 or even 1200m at the pace you are going, and shoot for at least 5 reps.

-Your Saturday is also wrong. You can't do a tempo within your "long run." You should do something like a 5 mile run with a 3 mile tempo in the middle.

-Do your long run on Sunday (10 miler)

Also, as others have stated your cycling is idiotic.

It's too late in the season for anything now, but did you not have a proper base building phase?