ScuderiaFan_458 wrote:
100m: Never tried. Probably 12.5 if I had to guess, but could be faster or slower.
200m: Around 25 flat
300m Hurdles: 43.24, terrible form :)
300m: 39.8, I ran this during summer training for XC as a joke, but still max effort.
400(4x400 split): 53.9, anchor spot.
800m: Never ran one. I've ran a workout where I split a couple 2:25ish in a row with short breaks during XC for a workout, but I've never ran one all out fresh.
1600: 5:05, but I've never competed. I ran this after a 3 week break from XC.
3200m: 11:27. I think I could have gotten close to 11 flat in peak shape at the end of XC.
5K: 18:58, Not impressive:)
Any other relevant information you need, just ask. It's worth noting I'm 6'2" @ 145lbs, so I'm pretty skinny. Thanks for the help!
I'd suggest neither 400 nor 800 ... build mileage slowly over the next 6 months and go out for the 1500 in the spring! 1500m may seem long to you now, but imagine being in shape to go aerobically hard and steady for 3 laps, then all out for 300m.
Sounds like you have a good build for 1500m, and your speed is decent. Your disadvantage at having to move significantly up in training load (mileage) and competition distance is offset by the fact that it's a D3 program (I ran D3 too) and so with some work you should be able to grow into it.
Don't be discouraged by your 5:05/11:27/18:58, those just mean you haven't developed yourself aerobically yet. It takes years of consistent work to build an aerobic engine, so you should be able to improve steadily over the next 4 years of college. And with a good, solid 6 months of training, you could be in shape to run pretty well next spring if you put in the work ... starting RIGHT NOW. ??
Here is an approach that could help:
This is assuming you haven't been training since end of HS track. I can modify my suggestion if you've been running this summer.
Sept:
Mon/Tue/Thu/Fri - easy run just 20 min to start, 4 x 100m good smooth strides (last one strong acceleration)
Wed: 5 min warmup, 10 min tempo, 5 min cooldown
Sat: 4 x 400m-ish hills at 1-mi effort, jog down to recover. (Plus 5 min warmup and cooldown)
Sun: off
Oct:
- Increase easy runs to 25 min.
- Increase tempo to 15 min, increase wu/cd to 10 min each.
- Increase hills to 6 repeats, increase wu/cd to 10 min each.
Nov:
- Easy runs 30 min
- 20 min tempo
- 8 hill repeats
Dec - Increase easy runs to 40 min. 10 hills.
Jan - 50 min easy runs. 12 hills.
Feb - 60 min easy runs with 6 strides. 12 hills.
This approach would build you up from around 18ish mi/week to around 45ish mi/week, while developing other key aspects of your running in preparation for your transition to D3 college 1500m training. I assume your track season begins in March (you said spring).
To explain my thinking here: I skipped the long run and some other stuff in this recommendation because from what I understand, it seems to me that OP probably would benefit the most from a balance of aerobic development along with strength work (the hills) that are close enough to OP's current strong points, plus keeping in touch with basic turnover (the consistent strides). The program starts with what I'd guess OP can handle (based on info given) and builds up according to what I'd guess is sustainable and beneficial for where OP seems to be currently (at least, as of end of HS spring track).
OP - Hope this helps. Best of luck to you!