Breaking 10:00 in the 3200

Don't you have a coach?

beenthere8 wrote:

Don't you have a coach?

Remember, this is high school...

same

Get with it wrote:

beenthere8 wrote:

Don't you have a coach?

Remember, this is high school...

Exactly. Lots of "coaches" known nothing and just organize group runs without any structure, let alone workouts or periodization etc.

I don't begrudge a kid wanting to ring some intelligence to his training.

How many miles a week are you willing to run in the winter? What kind of weather conditions are your winters like?

Breaking 10 is a tough task. I ran 16:5x in XC last year and still didn't break 10 in outdoor, although I came close.

Still, anyone has a shot at it, especially with smart training. Firstly, finish up XC and keep trying to improve. Don't "check out" and look to some far-fetched goal in outdoor when you're still in XC. Focus on that.

For indoor, treat it like a summer base phase, but with a bit more speed thrown in. If that means skipping official school practice, I still recommend you do your own thing. That should get you a good base for outdoor. A pdf about Renato Canova's training "Something New in Training" is a good resource. Just make sure you scale things down a bit because you're young.

I can answer your questions if you have any.

alabama runner wrote:

Breaking 10 is a tough task. I ran 16:5x in XC last year and still didn't break 10 in outdoor, although I came close.

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It`s not a tough task!

Just run 20 x 400m once a week at 77 sec pace with easy walking rest down to 60% of MHR. And once per week you run LT-intervals at 83 sec/ 400m and with the length of 800m up to 3000m. "Easy" , individual exact and controlled.

Future coaching

by COACH J.S

COACH J.S å ä ö wrote:

alabama runner wrote:

Breaking 10 is a tough task. I ran 16:5x in XC last year and still didn't break 10 in outdoor, although I came close.

.

It`s not a tough task!

Just run 20 x 400m once a week at 77 sec pace with easy walking rest down to 60% of MHR. And once per week you run LT-intervals at 83 sec/ 400m and with the length of 800m up to 3000m. "Easy" , individual exact and controlled.

Future coaching

by COACH J.S

The problem is that you have to be in close to sub-10 shape to do that workout. He can't even run sub-11 right now, and if so, just barely. It's a great workout, but the notion that you can train towards far-off goals immediately is horsesh!t.

According to that, I could start doing 10x400 at 60 with 60 rest and I'll break 4 in no time! I can't even do 2 of those!

Coach JS you dumb piece of shit this kid is a high schooler if he tries running 20x400m he's gonna burn himself out this is half the reason why I hate you.

Kid, I ran 17:xx in cross country and 9:52 for 2 mile my senior year of high school. I ran ~40 miles a week from mid january till early april before starting my taper, with a couple of lower weeks and a couple of higher weeks based on meets and stuff. It wasn't properly regimented till late February either. I was in good enough shape to run an open meet in February to double a mile and 3K in 4:55 and 10:03.

I ran a lot of repeats around 80s pace when doing volume based stuff, and did a lot of 4:40 or sub-4:40 style mile work. To break 10, you at least need to have 4:45 speed, assuming you have the relative endurance.

For the mile, I ran workouts like 10x400 @ 70s w/ 1 min of rest. This is a very good workout to predict your mile time, and when I ran this in an average of 69s seconds the third time doing this workout, I ran 4:39 in the mile 10 days later.

For the two mile, I did some higher fartleks like 3 x 5' w/ lap jog, with the 5' on sections at 5:20-5:30 pace. 6 x 800 w/ lap jog at 2:35 (and cutting down) was also a solid workout. Our biggest workout was:

3 x K @ 3:20 w/ 3' rest

5' rest

5 x 400 @ 75 w/ 1' rest

5' rest

4 x 350 @ 65s 400 pace w/ 3' rest (the last 50, mimic a kick)

5' rest

800 all out (I ran this is 2:22)

This is just an idea of the kind of stuff I personally did, everyone responds to stuff differently. The last workout was really tough but that was after a couple of higher mileage weeks to ensure I could handle the volume, I had a really good coach my senior year. Try out the mile ones, and make sure you work on some speed endurance. Good luck man!

People have given a lot of complicated advice. You are fairly far away from being a sub-10 3200m athlete at this time. No shame. Do know, I can find no evidence Frank Shorter, Dick Beardsley nor Steve Holman raced sub-10 for 3200m or two miles in high school. Two miles or 3200m is largely an aerobic event. When you can step out your front door and run ten miles (57:30 to 60) minutes without too much effort, you will break ten minutes for two miles or 3200m within a short time period. All the complicated workouts to break 10 minutes for two miles or 3200m is not necessary.

Brojos can you ban Coach JS?

10 x 400/ with 200 jog.......run all 10 at the same pace except for the last one which you can kick........as weeks progress timed interval should drop. Add one long run and one 5 x 800 workout in which you also watch the average time drop.....you will become stronger and faster if, and only if, you add weekly race at mile, 800 or 3200.... race often but don't run more than one race per meet if you can help it........

I'd agree with this to some extent. Shortly before the season started and about two weeks after my february open meet I ran a HM in 1:21:09. So i had a largely strong aerobic base.