Im not very fast but i still wanna run a better 32 time time this year.
My 1600m pr is 4:48 and my 5k xc pr is 17:14.
Ive only ran the 32 once this year and had a bad race, hobbyjogging a 10:43.
I need some tips on how to approach a 32 and also what time should I aim for??
With 4:48 1600m speed I believe you can run around 10:20s, maybe a bit below. My 3200m pr is a 10:14, my 1600m pr is 4:44 and I also have an 800m pr of 2:06. Obviously, the most efficient way to run a fast 3200m is to run as even as possible. Of course, we as high schoolers RARELY run even splits. When I ran 10:14, I went out in 5:02 for the first 1600m. I think you should aim for 10:20 flat right now. Go out in about 5:06-5:10 for the first 1600m and try to hold that pace. Don't forget to run disciplined. Don't go out too fast. A 1:15 first 400 would be great. You're gonna have kids that go out in like 1:09 first 400 and then they DIE. Don't be that guy. Stay disciplined and stay controlled that first mile. When the second mile comes, you will begin to pass a lot of runners. With 600m left, up the tempo. A lot of runners don't start their kick until the last 200 or so. Start with 600m left. Stay as smooth as possible and keep your form. When the bell rings for the final lap, you should be going pretty fast. The final 200m is about pure will. It's gonna come down to who wants it the most. Pump your arms and stay as smooth as possible. Sprint through the line. Oh yeah, don't run the entire race in lane 2. You would think I wouldn't have to say this, but actually a lot of runners make this mistake. Running in lane 2 adds 7.67 more meters per lap. That means if you run the race in lane 2, you will run 3261 meters. With that said, good luck.
32 means 3200, right?
1. Don’t train
2. Take a long walk break and use the bathroom during the race
3. Don’t cross the finish line before your watch has been running for 32:00
4. Profit
You have successfully just run a 32-minute 5k.
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