3200 time trial

It looks like you're ready for a GUTSY 10:16.

I would say sub 10:20 would be an excellent result based on your fitness. How many miles a week are you running?

10:40-10:55 if you have decent weather and are mentally strong enough for TT running.

10:18-10:44

you're definitely in way better aerobic shape than I was in when I ran 10:18, I could never even dream of a long run like that, and your mile is only slightly worse. So I'd say you could go under 10:10-20 in a race. The only question is whether you can do it in a time trial. If you're actually alone you might not even go under 10:30. With a pacer you might get close to your potential, but nothing can replace a real race. Last spring I did a lot of time trialling, and I have mountains of evidence to show I was in a certain kinda shape, and I could not even hit within 15 seconds per mile of the shape I thought I was in. When I finally got a pacer I got much closer but still not quite where I should've been. So if you don't hit the time you think you can, don't distrust your training or anything

sub 10:20, youre going to hurt but have to understand its supposed to hurt and push through. Work hard. No matter what youll have something last 300, use it. Worst feeling is to have anything leftover. 45 seconds of pain is worth a fat PR

What did you run?

I ended up running 10:30 but with a huge negative split, 5:25 to 5:05. My teammate who I was doing the time trial with had a bad day so I ended up going out pretty slow with him before surging in the last mile. The goal I set for myself is to go sub 16:30 for 5k this season so I'm ok with this result.

Haven't looked yet. 10:40

hs junior wrote:

I ended up running 10:30 but with a huge negative split, 5:25 to 5:05. My teammate who I was doing the time trial with had a bad day so I ended up going out pretty slow with him before surging in the last mile. The goal I set for myself is to go sub 16:30 for 5k this season so I'm ok with this result.

Positive result.

What's with 13 miles? The 6:40 pace is solid.

Seems like you have some talent and conditioning. If you are a 400m guy, or 800m, then your CC goals sound okay. If you see yourself as a miler-type, 16:30 is not fast.

Why do I say this? Maybe running faster for shorter runs, and not doing such long runs, will have you primed for a breakout year as a junior, if that is what you want.

We never ran more than 10 miles (rare). Our long run was Sundays (1 hour) at that was usually about 9 miles. We did at least one Holmer Fartlek or Lydiard Fartlek each week. We ran fast intervals, even the "slow" intervals were faster than many consider slow.

A longer interval session for us was 3 x (3 x 600m) and each set was (med, fast, slow), with 2 min recovery and 10 min between sets. We ran it during CC my junior year averaging (1:42-44, 1:36-38, 1:50-52). Always got fast intervals in any interval sets. We did run 5 x 800m during CC once during my junior year, and with 10 min recovery I ran them 2:08-10. Other than those two workouts, intervals were ladders or shorter intervals (6 x 300m cut-downs after a 5 miler, for example). A power run at least once a month until the season started, and it was between 5-6 miles. Power run is what we called a run that was almost race pace.

Our CC team my junior year was expected to be one of the best in the state (and USA), and we almost never lost a meet until I got hurt right after the sectional. So instead of possibly winning state, we got a distant 4th as I ran nursing an injury and so a slow time for me (just over 5 min/mile).

My senior year we were expected to be the best team in the state and USA-but no sports--and the top team in CC for the USA was from our state.

My junior year our 5th runner was around 15:30 for 3 miles.

My senior year the 5th runner would have been around 14:55 for 3 miles.

I'm saying you could have a good year based on your times within the month, and times you ran in the 3200m TT. If you want, that is.