I am currently a senior and my prs are:
1600: 4:49 just ran this two days ago
3200: 10:25 (spring of junior yr)
1000: 2:47 two weeks ago
3 mile : 16:52 (xc of senior yr)
My county meet is on saturday and I would really like to improve to a 4:40. What can I do in order to achieve my goal?
recover
I'm gonna hope that you're in the same county meet as me, so I'll let you know what I'm doing. I'm doing a workout everyday between now and then to sharpen up.
First day is 4x 1mile at 5 flat
2nd day is 10x400 with 45 seconds at mile pace
3rd day is 10x300 at 45 each with full recovery
4th day is 20x200 at 28-29 with 200 jog
5th day is 5 x 1 mile at 5:10 each.
Do this and I assure that you'll do well.
wiscodisco wrote:
I'm gonna hope that you're in the same county meet as me, so I'll let you know what I'm doing. I'm doing a workout everyday between now and then to sharpen up.
First day is 4x 1mile at 5 flat
2nd day is 10x400 with 45 seconds at mile pace
3rd day is 10x300 at 45 each with full recovery
4th day is 20x200 at 28-29 with 200 jog
5th day is 5 x 1 mile at 5:10 each.
Do this and I assure that you'll do well.
Thanks for the input but I'd rather not collapse during my race on saturday.
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