Have done 30 mpw for last month or so, and a couple weeks ago ran a speed workout of 6X800 with the repeats a little over 3:00 per and a 2:30 jog recovery lap. I time trialed a 3200 (for the first time in a while) the last two weeks but ran 12:20 both times. Does this sound about right to you or should I be able to do it faster? I'm an inexperienced racer. I went out at 6:01 per mile and had terrible splits of 6:01/6:19 both times, so if I split it better I could have run a little faster, but I was shooting for 12.
The workout didn't feel like I was going too hard, and I felt like I left it all out there for the time trials. Do I need to get better at racing or am I not in shape enough to run a sub-12 3200 yet? I feel like I probably need to get more comfortable running 800 repeats at 6:00/mile pace but am not sure. I never ran cross country or track so just wanted to hear some thoughts.
Racing too slow?
Report Thread
-
-
You are correct that you can race 12 minutes if you just try harder.
-
you can probably run sub 12 in an actual race but time trials are normally slower.
-
The 6x800 workout has a lot of rest. A fine workout but in no way a predictor. Cut those recoveries down to 60 seconds with a 200 jog if you want a closer predictor. 800's are easy to gut out. Keep the rest on the shorter end.
But the bigger issue (as you acknowledge) is the positive split in your time trials. 12:00 or better could be out of reach at the moment, but you would not get there running the second mile 18 seconds slower.
For workouts, try 4x1200 in 4:30. Keep the rest at 2:00 or less and make sure you are jogging. Make sure each rep is quicker than the last.
You can do it. Good luck. -
Run some 4-6, 400 reps in about 1:25/400JR early in the week, then do your 800s around 3:00/400JR like usual 2-3 days later. Do this for 3 weeks and then do a TT. The reps will make the 6 min pace feel easy. Let the jog rest get naturally faster for the 800s, as you get in better shape. Same with the reps.
-
Thanks y’all!
