I broke 10:00 and 4:40 after running 16:52 in XC, but I was a sophomore so I may have had a little more upside than a senior. If your 16:50 is on a legit course and you put in solid work over the winter you can do it.
You may run 16:20 this Fall, you never know.
sfltxc......you can do it, no problem. it WILL BE HARD WORK (he he......i sound like bushe don't i) but you can do it.
add morning runs 4-6 days a week like stated by others. just easy stuff, faster if feeling good....dont go too hard on workout days. if youve run 1650 5k , you know how to get in shape
one workout that was good: 5-6 x 1600m, strict 1min rest.....jack daniels tempo workout.....based on your 5k...hit those repeats between 5:25-45 and you will develop aerobically.....allow a good 5-6 weeks of this workout, and improvment will be evident
good luck.
I ran 4:42 1600 and 10:01 my senior year in high school on about 40mpw. However, I grew about 2 inches and gained about 15lbs that year and always felt tired. My freshman year at college I ran 4:06 for 1500 on similar mileage.
Run more miles, break 10:00
RE: breaking 10:00 in the 3200
impossible
What about a 4:10 mile or 9:00 2 mile which is tougher?
skate wrote:
What about a 4:10 mile or 9:00 2 mile which is tougher?
tuffer?.......tuff question......i say 9:00
Run plenty of miles during XC and get yourself a copy of The Self-Coached Runner II by Al Lawrence. It has workouts geared to various times at different distances.
Dude...you got this...check it out. In Highschool...I ran around 17:00 for a pr. There were a few in the 16's, but I don't believe they were legit! Anyway, on the track the same year, I ran 2:01 in the 800, and 4:35 in the mile. I ran the 2 mile a few times just kidding around, in 10:14 or so, but i know sub 10 wasn't out of my reach. I definetly think you can do it provided you put in the CORRECT work ethic over the winter.
If you ask me..this is what I'd say... (***I'm not your coach, so don't take this to heart)
I would say work on the distance, build up your mileage. If you were gunning for the 800/1600 I'd say run occasional speed, but you aren't, you're going for the 1600/3200. If I were you, I would lift w/ Light weight/high reps. Don't be the kid dying to put up a bench press....be the kid that does 3 sets of 20. Also, do a lot of moderate running. Ex...8 miles at 7 min pace or 5-6 miles at 6:30 pace. Come track season with a decent base, the speed work will work your legs over magically, and you'll cruise a 4:35...turn around at the finish line and look at your competitors...then laugh to yourself thinking you get to beat their asses all over in the 3200. It'll be sweet. Good luck!
Interesting thread to pop up.
I went over to the track today to run a 3200 to see where I was, hoping for about 10:00 but ran 10:17.
I max out at about 40 mpw and ran 4:31 for the mile in the spring and a 16:25 5K last week.
You'll easily be fit to break 10 as long as you can keep your head in it with all of the laps. Just follow your coaching, pick your spots to press in some of the workouts and be relaxed and patient in your races.
When I broke 10, I just went balls to the wall for the entire run. I actually ended up negative splitting but that's my best approach to it (keep in mind I had consistent, no day off 4 month training at 65 miles per week, even if it's not that much, it was QUALITY training). You definetely are going to want to build up your mileage. And by the way, if you can run 4:30 anything (my HS pr: 4:31) you should be able to break sub-10 (my HS pr the only time I ran it: 9:45). Looking back on it, now I think it's the fact of all that conistency at high mileage was that allowed me to run sub-10 for the first time ever. Make sure you have a conistent training program of good mileage and stay at it. Also, good luck.
My soph year in high school I ran 9:56 and 4:38. Off of like 30-35 a week(lots of speed workouts). So I would say that 10:00 and 4:40 are very close. Although, I tend to think that 10:00 is faster than 4:40.
-fET
sltfxc05 wrote:
I am a senior with a pr of 16:50 in the 5k. How possible is it for me to break 10:00 in the 3200 and 4:35 in the 1600? I will probably put in 40+ mpw over the winter along with weights. Any suggestions helpful.
You are seriously EXACTLY like me.
My PRs i ran last year are 16:51, 9:55, 4:35.
are you senior this year?
i run much more than 40 miles a week however.
yeah im a senior this year. I think i'll do about 60 mpw with weights.
I'd recommend 40-50 mpw, but only do ~2 morning runs per week. Running 4-6 doubles a week is ludacris if you aren't doing high mileage.
Just keep training consistently, stay healthy, and you will accomplish your goal.
9:46/16:25 my senior year
Junior year my PRs were 18:11, 10:23, and 4:46. I never responded well to speed training (it usually just gave me hip and pains when done on the track) and the 1600 PR was 6 seconds faster than any other time that season. I only ran the 3200 seriously and healthy once and my 5k time I repeated on three consecutive weekends.
I ran 30-40 miles a week minimum almost all summer and bumped it slowly up to fifty by the end. I hit 60 miles the last week in September/first week in October, ran 17:09 at a fast course and injured myself, and did no speedwork again for six months. All I did all winter long was basework. 10:37 flat-track 32 (20 laps) indoors on nothing but 7-10 milers and repeat 1000m intervals. Threshold repeat miles and thousands during the spring plus 6.5 mile tempo runs three times a week. Only lowered my 800 pr by 2 secs and my 1600 pr by 3 secs (could have done more but raced poorly) but dropped to 9:56. Aerobic base IS the way to go.
I'm kinda faced with the same problem. Can't break 10 in 2 mile despite having 4:40 mile. My pr in the 3200 is 10:06 and had i not finished i could have gone for another lap easy. However I've only managed to get to 10:14 on more attempts. I usually go about 40 miles a week with 2 days of endurance and six of speed. Should I just up the number of days I do long runs to try surpass this barrier? My 5Ks only an 18:10 pretty slow I think for a 10:06 3200. I want to get below 17:30 by the end of XC and think I'm capable but just can't seem to get under 18. Any advice posters? Thanks.