I have a 10:17 in the 3200 right now. We have about 2 weeks left in track season. Is it possible to go sub 10 and what workouts should i do?
I have a 10:17 in the 3200 right now. We have about 2 weeks left in track season. Is it possible to go sub 10 and what workouts should i do?
Your last race is in 2 weeks?
Yes its possible though unlikely. Very little you do now will change anything. Take this week and run hard in your workouts and next week really back off and taper leading up to your final race.
No secret workout is going to help you go sub 10 now
In Alabama the State Championship is May 5-6. I assume that other Southern states have early State Champs as well.
You probably only have a couple of seconds left in you in terms of ability improvement, but the best thing that will help you right now is race strategy. Can you run your own race? If so, try for slight negative splits. Do 76, 76, 76, 76, 75, 75, 75, and kick. If you can't run your own race (bad at pacing), who's your competition? It may help you to hypothesize in advance how fast they are going to go out etc.
It is definitely possible. The first time I broke 10 I split 4:52/5:06. Most people will disagree, but in my experience the best way is to positive split, but not as dramatically as I did. I would recommend hitting the first 1600 just under five: 4:57-4:59. Then just hold on for a 5ish second mile.