3200 prediction

slow snailboy

9:50 is a good goal based on those PRs but the workout is vague since it doesn't include rest.

If you ran 16:39 (on a legit course) in the Fall and 2:06 this Winter, then YES 9:50 would be a good goal for you. No faster than that though.

I would say 2:02 / 4:34 / 9:50 should be good for you. Just try to enjoy the season though. You are really strong for a freshman and you can focus on time goals in the next 3-8 seasons.

For the 3200, just go out in steady 73-74 for something like 2:26-2:28-2:28-2:28 = 9:50. If you do one lap much faster than 72 you will burn more matches than you save.

For the 1600, something like 68-68-69-69 = 4:34. It seems like you have the 800 down if you can go 2:06 indoor as a frosh.

Also, don't go for the 9:50 in the early going, unless you live in a state where the weather is perfect. I ran 9:50 as a sophomore, but chased sub-10 from indoor season until late-May and I came up short like 12 times before I ran 9:58, then 9:56, then 9:50.

It took tapering for the last meet, good weather, going out in 4:54 (and not faster), 5 guys to run with, and the end of May conditioning to get there. You might be luckier than me, and more talented (because I was prob a 2:10 800 runner then), but maybe not.

Thanks a lot. This is great advice and a real response. I value it very much. For the above poster, the rest time was 1:05 in between the fours and about a minute ten jog across the infield for the 200s.

You are welcome. And what I meant about "You might be luckier than me, and more talented (because I was prob a 2:10 800 runner then), but maybe not."

... is that you might have an easier time with this than I did, because you are at a higher level than I was in terms of speed, and you are a frosh. So it might not take all the stars aligning in order to hit PRs for you. But don't expect to run a PR every time out, you will be disappointed.

Run the 800 and 1600 and 3200, but not in every meet. I would even run the 400m prob every 3rd meet. Just put together a distance-runner or MD 4X400 team if your coach will let you.

When I ran, we ran a LOT of meets, like 17 in outdoor season. I ran the 3200 every time. I would not recommend that. Try the 800-1600, then the 1600-3200, maybe even the 800-3200. And add the 400m as much as your coach will let you.

Unless you need points, do the 3200 as a training race.

So, 74 is close to your goal pace. Try it this way:

1st meet - 74 - 80 - 74 - 80 - ... - for 8 laps = ~10:15

2nd meet - 600 at goal / 400 in 80 ... for 8 laps = ~10:10

3rd meet - 800 in 2:28 - lap in 80 - 800 in 2:28 - lap in 80 - 800 in 2:28 = ~ 10:05

4th meet - 1000 in 3:05 - 200 in 40 - 1000 in 3:05 - 200 in 40 - 800 in 2:28

5th meet - 3 laps at 74 - 1 lap at 80 - 3 laps at 74 - 1 lap at 80 = ~10:05

This is like a callousing workout or a "drill" Dellinger used to call it. By your 5th 3200 you will know what that 4:54 first 1600 should feel like. In your last three big 3200s you can go for broke and shoot for 9:50.

You don't have to do it this way, but I wish I had. I chased the sub-10 from February until May. I started with a a race that I did a 5:01 middle 1600 ... and I died ... to the tune of a 10:20. Then outdoors I was always going out in 4:54-5:02 and notched a 10:17, 10:14, 10:12, 10:08, 10:06, etc. but not in that order.

It took tapering and really trying to push that third 800m (from 1600 to 2400) to get my first sub-10.

12:10 dont go out too fast

highschoolrunner48822 wrote:

Im a high school freshman who runs 35-45 mpw. My steady state runs are around 7:30 pace-very easy, and Ive been having good workouts. My 5k xc pr is 16:39. My indoor 800 pr is 2:06. Recently I ran 6x400/6x200 with the 400's in 70,71,70,69,68,67 and the 200's in 29,28,30,29,29,27.

What should I be able to run for 3200 meters? Is 9:50 a good goal?

I agree with the poster who said 9:50 is a good goal based on the info we have.

That said, I know a couple of guys who ran about what you did for CC as freshmen and then ran even slower indoor 800s (one ran 2:09, the other 2:13) in the winter before outdoor, and they went 9:37 and 9:45 by end of outdoor their freshman year. The one who ran 9:45 even ran one 800 that year in OUTDOOR in 2:18.

So, my initial thought is that you for sure have the speed at this young point in your career. You will benefit majorly by upping your long run. As long as you aren't injury prone, try to up that weekend long run by 4 miles until it's time to taper for late-season meets, so if it is 8, get up to 12. If it is already 12, then you need to run longer during the week. I wouldn't go further than 12 miles for the long run just now considering your age and total miles. You can up that later.