So, the school I'm at currently doesn't have much of a distance program- the cross team is maybe 8 guys and there really isn't even an official distance track coach (my last school had pretty much identical enrollment, a 25 guy xc team, and two distance track coaches), according to the other runners we're more "self-coached", so I'm trying to design a season schedule for track, focusing on the 3200m. My cross season hasn't started yet, but I'm planning right now on just focusing on the 2 mile and just sort of training through the cross country season, tapering a tiny bit for regionals/state meet. Really I have most of the basics down on how to design it, I'm not sure the source is terribly popular but I'm pretty much basing the plan around Steve Magness' The Science of Running book, just so y'all know the source material. My issue is I need to figure out what an appropriate 3200m specific workout for the "peak" workout for the season (like right before peaking and maintaining) so pretty much the hardest workout of the year.
So I haven't done super high mileage before, the most I've done for a week is about 64, and I fell off running quite a bit over the summer when I moved, so I don't really have much of a chance of getting any sort of competitive times for a 5k and I feel that I could have a better time by focusing on the 3200m. My PR in the 32 is 11:01; however, there are several asterisks attached because I ran that time the first 3200m I raced my sophomore year (I'm a senior) and I've split faster than that in 5ks. So just on the whole, I really don't know what sort of 3200m shape I'm in currently or what I might be able to do in that regard. Pretty much I haven't had a healthy track season since freshman year; I was sick for most of sophomore year and well track just didn't happen last year. My other PRs are 5:19 for the 1600m (set freshman year) and 2:20 for the 800 (first meet of sophomore year, before I got sick but perfect even split and I was up and running around to cheer for the others in the 4x8 within 2-3 minutes); plus a 17:13 for the 5k.
I have some ideas about what the workout could look like, I just wanted to know what sort of rests/repeats would be appropriate or if I could potentially handle more. State track is in late June in my state.
Finally, I'm going to be trying to do specific workouts at 70s 400 pace- yeah, I know 9:20 probably won't happen but I'm planning on at least attending BYU and I figured I'd go for it- that's part of why I'm focusing so much on getting a good time. Here are some workouts I've thought of, but the rest probably isn't very accurate.
4x800m w/ 75 seconds rest @ 3200m goal pace
2x1000m, 1200, w/ 90 seconds rest @3200m gp
2x1600m w/ 3.5 minutes rest @3200m gp
2x2000m w/ 5 minutes rest @ 3200m gp
12x400 w/ 60s rest @3200m gp