The 3200m

High School Running Distance

6 years ago 03/08/2018 9:15pm EST

Ok so I can do mileage 8-10 miles at 6:25 some days go easy at 7:20 pace and we do track interval so like 400 repeats at 72-75: I’m hitting 73-73-74-76-76-75-75-78-80-74 (I really need to work on leg speed.) Yesterday I ran my 2mile at 11:24, utter disappointment even though I felt super relaxed throughout the race. My goal for the season is to hit 9:55 for the 3200m. I have an invitational tomorrow and I want to hit a 10:15. Can you guys guide me in the right direction to hit my times. 9:55 is what I want to hit at league. But 10:15 tommorow. Any workouts would be helpful, or anything I should change to my routine. I’m working really hard for this. Thank you guys in advance, I appreciate it. My PRS from last year are 4:58 in the mile, 10:49 in the 2 mile, and 16:54 for XC 3mile.

6 years ago 03/08/2018 9:25pm EST

re: YABOITY

Run more. You don't need to work on "leg speed," you need endurance and learning to pace yourself.

6 years ago 03/08/2018 9:44pm EST

re: YABOITY

YABOITY wrote:
Ok so I can do mileage 8-10 miles at 6:25 some days go easy at 7:20 pace and we do track interval so like 400 repeats at 72-75: I’m hitting 73-73-74-76-76-75-75-78-80-74 (I really need to work on leg speed.) Yesterday I ran my 2mile at 11:24, utter disappointment even though I felt super relaxed throughout the race. My goal for the season is to hit 9:55 for the 3200m. I have an invitational tomorrow and I want to hit a 10:15. Can you guys guide me in the right direction to hit my times. 9:55 is what I want to hit at league. But 10:15 tommorow. Any workouts would be helpful, or anything I should change to my routine. I’m working really hard for this. Thank you guys in advance, I appreciate it. My PRS from last year are 4:58 in the mile, 10:49 in the 2 mile, and 16:54 for XC 3mile.

I don't see evidence of 9:55 in what you are doing even later on, but the 11:24 seems out of place on the slow end. To go from 11:24 to 10:15 in such a short period of time seems too big a drop to expect. Let us know how it goes, and maybe we can be a bit more predictive of future races. Good luck!

6 years ago 03/08/2018 11:31pm EST

re: Flagpole

So you’re saying I won’t be able to 9:55 by league finals?

6 years ago 03/09/2018 12:26am EST

re: YABOITY

You should check your original thread. Here it is again.

Below is a link developed by Jack Daniels (coached Bob Kennedy) to calculate what paces you should be training at based off of your current race fitness:

http://www.coachdino.org/VDOTCalc.htm

Put in your time and it will list different paces. For example, your distance training days "easy days" should be 7:54 per mile. And should make up 25% of your weekly mileage.

Your tempo days should be around 6:20 pace (and should only be 10% of your weekly total) and so on. Train at those paces until your next race, race, and then put that new time in and train off of the new pace charts (the site has instructions). If you start to feel an injury, back off of the training and recover. Some of the paces can seem really slow, but remember that you're training off of your current race fitness at 3200 and will keep you from getting injured.

Ideally, some of these workouts would have been done in the winter off season to get ready for faster running during the season. In college after the cross season, we would start off with just mileage. Few weeks later we would start tempo (threshold) runs and intervals which would eventually lead into repetition pace type training. The further into the season, the more I would lower the overall mileage I was running, but the intensity would increase. There is always a fine line between training hard and improving vs. overdoing it and getting injured.

In any case, good luck meeting your goals.

6 years ago 03/09/2018 12:49am EST

re: YABOITY

YABOITY wrote:
So you’re saying I won’t be able to 9:55 by league finals?

Correct

6 years ago 03/09/2018 1:19am EST

re: YABOITY

You ran 11:24 yesterday, you're not running 10:15 tomorrow. Drop the "but I was relaxed" crap. It was a race and you raced an 11:24. Maybe you were flat and you should have run sub-11 but you're not going to drop a full minute in two days. Have some patience or you'll never get anywhere. And, run more.

5 years ago 10/20/2018 9:30am EDT

re: YABOITY

If you're a female you're doing very well.

If you're a guy, there is definitely some room for improvement.

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