2 mile/3200 training question

Training Advice/Discussion

3 years ago 01/09/2021 8:28am EST

I’m training to run a sub-12 2 mile on a track. I ran 29-35 mpw during the pandemic, 5 days a week with a tempo run, (1 mile easy, 3 miles tempo, 1 mile easy), a long run (8-10 miles), a speed workout (6x800 with a 400 jog recovery in 2:30), and a couple easy runs. My easy pace has been around 8:05-8:15 recently, tempo pace at 6:52-6:56, and my last speed workout two weeks ago averaged 3:00-3:01 for each repeat. The past two weeks I time trialed a 3200 each week for the first time in months and ran 12:20 both times with crappy splits-about 6:01-6:19. Any advice on how to improve from here?

3 years ago 01/09/2021 9:28am EST

re: Ben Simmons

Run 6 days a week, and try speeding up that tempo, even if you have to keep it at 3 miles you have to get comfortable with a 3 mile tempo around 6:30 if you want a shot at breaking 12. Youre not doing any work at sub 12 pace so maybe do some 600 reps or 800 repeats with 600 rest, so you can actually run around 5:45-50 pace. Also some 400 repeats might help and make sure you do your strides.

3 years ago 01/09/2021 9:29am EST

re: Ben Simmons

The most obvious thing you could do, which may not be easy or appealing to you, is to add mileage with a sixth day of running.

Other things to try:

Go out at 6:10 pace and learn how it feels to run negative splits.

Run easy days around 9:00.

Instead of max VO2 800s every week, add some variety with occasional 200s at 37-39 and something like 5x1000 @ 4:00-4:10 (90 rec).

3 years ago 01/09/2021 10:16am EST

re: The Dirty Duck

I didn't want to state the obvious, but in case it's helpful, the main point of:

more mileage is to grow more capillaries to feed your muscles, and to increase the number and size of mitochondria;

the shorter faster reps is to improve running economy so that you can run faster at the same energy output;

the longer slower intervals is to improve stamina.

3 years ago 01/09/2021 10:50am EST

re: The Dirty Duck

Thanks y’all. I’ll take all that advice into account. I’m probably going to have to stick with about 30 mpw for the time being (I like playing other sports, gotta work and stuff). Main thing I wanted to gauge was whether people thought my time trial was too slow given my training (no racing practice and not an experienced runner) but I think I’m probably not quite fit enough to hit 12 yet, so I’ll keep training. I’ve definitely been improving steadily so Ima keep at it for a little bit before I time trial again.

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