How did you break 10:00 in the 3200?

potentialsub10? wrote:

I have PR's of 10:15, 4:48, and 2:16, (3200, 1600, and 800 respectively) so I'd guess I am a more endurance-based runner.

Been running 60-70 miles a week for a while now, with long runs of 15-18 miles. It is a huge goal of mine to break 10 minutes in the 3200, but I have gotten so close every season and I am never able to do so. Do you guys (whether you actually broke 10 or not) have any advice for a runner like me on how to actually do this?

My guess is you are running your workouts too hard. Also I would recommend keeping the long run at 15 miles or less and instead doubling a few days of the week. Make sure you are doing 6-8 hard strides after most of your runs to develop your speed a bit.

I did it by running faster than 5 min pace for two miles.

Winning wrote:

I did it by running faster than 5 min pace for two miles.

Oh, wow it is so clear to me now!

another runner wrote:

potentialsub10? wrote:

I have PR's of 10:15, 4:48, and 2:16, (3200, 1600, and 800 respectively) so I'd guess I am a more endurance-based runner.

Been running 60-70 miles a week for a while now, with long runs of 15-18 miles. It is a huge goal of mine to break 10 minutes in the 3200, but I have gotten so close every season and I am never able to do so. Do you guys (whether you actually broke 10 or not) have any advice for a runner like me on how to actually do this?

My guess is you are running your workouts too hard. Also I would recommend keeping the long run at 15 miles or less and instead doubling a few days of the week. Make sure you are doing 6-8 hard strides after most of your runs to develop your speed a bit.

Yeah, I have been doing strides, and as of recently I have only been doing moderate workouts (like tempo runs). So those haven't been hard, and the rest of my running is just easy mileage.

During the season is a different story; I probably was running them too hard. This season I will try to ease up a bit on the speed workouts.

On a more serious note.

Do some kilometres intervals once a week and do a fartlek once a week. And keep everything else the same. Also change your 15 to 18 mile long to 85%-95% of projected marathon pace run for 30k to 40k.

I remember this like yesterday.

My sophomore year (I ran 10:19 as freshman), and my whole goal was run sub-10:00 for 3200m. So, in every dual meet, I tried to run 75-75-75-75-75-75-75-75... remember, this is Miami, where it's usually 85 and windy so my efforts were great. I had my string of 10:01, 10:02, 10:13, 10:10, and then once I faced some amazing competition - boom, snuck under with a 9:59 and then walloped a 9:49 when it counted to make it to my first state final, where I went in over my head and bombed.

Averaged about 16 miles per week. Very raw training, but here is my full season of racing:

05/14/94 - FHSAA 5A State Track and Field Championship 3200m, 10:12.61 (11th Place)

05/07/94 - Region 4-5A 3200m, 9:49.83 (2nd Place)

04/28/94 - District 15-5A 3200m, 10:08.30 (1st Place)

Track 94 - Greater Miami Athletic Conference 3200m, 9:59.78 (3rd Place)

Track 94 - GMAC South Meet 3200, 10:10.13 (1st Place)

Track 94 - Columbus vs. South Miami 3200m, 10:24 (1st Place)

Track 94 - Columbus vs. South Miami 1600m, 4:41 (1st Place)

Track 94 - Columbus vs. Sunset 3200m, 10:13 (1st Place)

Track 94 - Columbus vs. Sunset 1600m, 4:40 (1st Place)

Track 94 - Columbus Dual Meet 3200m, 10:02 (1st Place)

Track 94 - Columbus vs. South Dade 3200m, 10:01 (1st Place)

Track 94 - Spartan Invitational 3200m, 10:10.30 (3rd Place)

Track 94 - Spartan Invitational 1600m, 4:38.06 (3rd Place)

02/17/94 - Louie Bing Invitational Two Mile, 10:06.97 (1st Place)

3200 is short-mid distance so it involves mostly speed vs endurance.

I would train for 5K's and it should be a breeze endurance wise and also work on 1600 under 5:00 to increase speed.

I just ran 9:51 a few weeks ago and my long has never exceeded 11 miles. Never burn yourself out. What I would do is focus on tempo runs as they are crucial to a sub 10 2 mile along with some fast paced 100-200m repeats at 800m pace to get some turnover. Also, look at your body. Do you lack a weak core? If you do, spend 10-20 minutes everyday working on your strength as that will really benefit you.

That’s a lot of miles for someone so young. My sophomore year I ran 9:57 off of 40mpw. I think you are too fatigued right now. Stay at a lower mpw so you can get in consistent miles and feel good. Also, you don’t need that long of a long run, the 3200 is truly a middle distance event so focus on speed and fill in with some distance work. Good luck!

you can't force it man. did you just start doing the 60+mpw this year? If so, you have a great chance at sub-10. If you did that kind of mileage in past seasons, you'll need to change something.

what training got you to 10:15 and 4:48?

reed wrote:

you can't force it man. did you just start doing the 60+mpw this year? If so, you have a great chance at sub-10. If you did that kind of mileage in past seasons, you'll need to change something.

what training got you to 10:15 and 4:48?

It was around 40-50 miles per week. Just a typical one race + one speed workout per week, plus a long run. Went up to around 60 over the summer, and then this winter I hit around 70.

I broke 10 for the first time as a junior in my second year of track, coming off a season with practically identical PB's. 10:20/4:42/2:12. Mileage progression was similar but I was getting most of my bulk from workout days and I dont think long runs were much over 11-12. When I jumped from 35-45mpw to 60+ I got a huge bump in fitness. went from a 10:23 in the opening indoor race to 9:46 two weeks later.

Biggest thing was just trusting the fitness and not forcing it. Literally when I dropped that huge chunk all I was doing was racing. I had no clue where I was pace-wise. I was just focused on competing.

Chillie Brah wrote:

I broke 10 for the first time as a junior in my second year of track, coming off a season with practically identical PB's. 10:20/4:42/2:12. Mileage progression was similar but I was getting most of my bulk from workout days and I dont think long runs were much over 11-12. When I jumped from 35-45mpw to 60+ I got a huge bump in fitness. went from a 10:23 in the opening indoor race to 9:46 two weeks later.

Biggest thing was just trusting the fitness and not forcing it. Literally when I dropped that huge chunk all I was doing was racing. I had no clue where I was pace-wise. I was just focused on competing.

That’s actually very helpful. Thanks, I feel a lot more confident now that I know someone has made the jump which I want to make.

I didn't. I race universally recognized events. Now excuse me while I train for the 13km WR.

You will need to get in a field where you are taken through 1600m in something like 4:55. You will then need to hold on for dear life through lap 7 and close in something like 71-72.

bump

Don't do 18 mile long runs lmao. DUDE your 800 is really bad for your abilities, Work on your speed. That's your limiting factor, not endurance.

well, when I was a senior, that was my (admittedly slightly too fast) tempo pace.