Trying to hit 10:15 in the 3200 high school

Training Advice/Discussion High School

6 years ago 12/08/2017 8:12pm EST

Hey I’m trying to run a 10:15 in the 3200 this year I️ have 10 weeks until track and field and have been running upper 30 mile weeks and lower 40 mile weeks and am going to up it to around 50 miles per week from here on if I️ took most runs at 7:30 range (or around it depending on the day) and a few a week at a easier pace would this be enough to get to my goal? When practice starts mid February I️ will be doing a lot of interval 200 work because that is what our coach does most of the time.

My PRs are

5k- 18:16 set this October (sub 10 3200 runner ran 16:55 on this course)

3200- 11:13 (can’t really use this got it last spring)

1600- 5:15 (did not run this often and was ran last spring as well)

6 years ago 12/08/2017 8:18pm EST

re: Runner4.0

No joke, my soph HS PRs were exactly the same! Looks good! Don’t forget to add: tempos, strides, hills, core, a little bit of weights, and stretching stretching stretching!

6 years ago 12/08/2017 10:26pm EST

re: Runner4.0

Look up Arthur Lydiard

6 years ago 12/08/2017 10:45pm EST

re: Wat

2 of these on the same page? Some joker was asking about a 1600 time? Another non-standard non-event. Where you people find race organizers offering this kind of thing? Do they have 4000 and 7000 too? Or are those distance events the last ones at night and you've already gone home? Why do you switch to sprints? I hear your state record in the 130 is soft.

6 years ago 12/08/2017 11:40pm EST

re: Runner4.0

Here's a real answer: it's kind of a stretch.

Based on your PRs, you've got a ways to go. That's OK, it doesn't mean it's impossible. Raising your mileage up to 50 is definitely the right idea. Your easy run pace is not that important, so don't worry much about it.

Interval 200s are good for some things, but they are probably not going to get you to where you want to be by themselves. Start doing a good tempo run each week now, probably around 6:20 pace for 20 minutes, broken up if necessary. Eventually you'll need some longer intervals as well.

6 years ago 12/09/2017 4:10am EST

re: Does anybody care??

Does anybody care?? wrote:
2 of these on the same page? Some joker was asking about a 1600 time? Another non-standard non-event. Where you people find race organizers offering this kind of thing? Do they have 4000 and 7000 too? Or are those distance events the last ones at night and you've already gone home? Why do you switch to sprints? I hear your state record in the 130 is soft.

You're a fucking idiot

6 years ago 12/09/2017 6:03am EST

re: Runner4.0

Why 10:15? Why not 10:30 or 11:00 which are rounder and more realistic goals for you right now?

6 years ago 12/09/2017 10:57am EST

re: slowerthanu

Because 10:30 is like minimum to make state and I️ would prefer to not be minimum as well as my schools junior record is 10:31 and I️ would like to be well under that to hit my schools record senior year

6 years ago 12/09/2017 11:22am EST

re: Runner4.0

Your 18+ for 5K indicates a capability of about 11:00 for 3200, and if it was on a tough course it still only means you're a LITTLE better than that. 10:15 is a big reach, so don't get so obsessed with that number that you mess up your season.

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