I’ve got a 3200m time trial coming up... what should I shoot for?

9:30 with good conditions and pacing.

If you go out too fast or maybe leave something on the table, you can give it another go a week later.

pehis wrote:

9:30 with good conditions and pacing.

+1. The 4x800+400 workout is indicative of <9:40 fitness and possibly <9:30

Random question xyz wrote:

pehis wrote:

9:30 with good conditions and pacing.

+1. The 4x800+400 workout is indicative of <9:40 fitness and possibly <9:30

Ahhh this is exciting!

I’m thinking for race strategy imma go 4:53ish pace for the first mile and a half, and see what I’ve got left in the tank for the final 800m?

Try to make it 18 meters more and do a 2 mile.

Sub 9 or bust.

tuccone wrote:

Sub 9 or bust.

Haha I wish. I’d be satisfied with a sub 4:25 mile right now so I’m not quite there yet ;)

CopperRunner wrote:

Random question xyz wrote:

+1. The 4x800+400 workout is indicative of <9:40 fitness and possibly <9:30

Ahhh this is exciting!

I’m thinking for race strategy imma go 4:53ish pace for the first mile and a half, and see what I’ve got left in the tank for the final 800m?

Sure. I mean the 4-8-12-16-12-8-4 workout suggests you did a 4:50 (or better) in the middle of doing 2x4 2x8 and 2x12 at 4:40-4:50 pace, so I don’t think going out in 4:50 would be an issue, as long as you pace well (if you go for 4:50, try as hard as possible to run within half a second of 72.5 each lap and definitely within half a second of 36.25 each 200). 4:53 would be fine but you might be selling yourself short. If you pace well, go through in 4:50 with all 72s or close to it, focus on not slipping the next 800 and do a 2:25, you’ll come through 2400 at 7:15 feeling good and should handily be able to do 2:20-2:25 for a 9:35-9:40. (Also, if there’s someone around you to draft on that’s going slightly faster or slower but otherwise pacing well, might as well tuck in behind them.) After one of these types of races you can probably get your time down a little further. It might take a try or two to get the pacing and feeling right, but it seems like the fitness is there

Also, I missed that your comment said 4:53 for first 1.5mi, thought you said 1mi. I think 4:53 for 1.5mi is definitely selling yourself short. It’s a good way to make sure you run under 9:50, and does leave cushion for some imperfect pacing (which is to be expected - it’s tough to get it right on) , but I’d just point out that if you do 4:53 for 1.5mi then you’ll come through 2500 in 7:19.5 (realistically 7:20) and then would have to go <2:20 to run <9:40. Which is definitely possible but if you’re trying to run as deep in to the 9:30s as you can, you’ll have to go out in 4:50 or better (ideally a little faster). But again, 4:53 would be a good pace if you’re trying to maximize your chances of going <9:50, and who knows maybe it would be worth running a controlled pace like that (and then kicking it in, as you say) to feel out where your limits are without giving a super taxing effort.

Either way it looks like you’re in great shape. Good luck, focus on pacing, be patient , and report back after the race

Will do! I’m excited about the idea that I may have underestimated my fitness. 9:38 is currently the school record at the highschool I went to. Although I’m almost a year removed, it’s still exciting to think about. Thanks for the advice!!!

Your workout says 9:30, but your other workouts indicate more like 10:00. If I had to guess, a speedier workout like that is easier for a mile type like you. I think 9:50 is a good goal, and you can easily run 9:30-40 off of a 4:50-4:55 first mile if you're actually in that kind of shape. My junior year of high school I wasn't sure how fit I was for 3200 and went out in 4:52. Ended up closing in 4:38 to run 9:30 and I honestly don't think I would've run that fast if I'd gone out in 4:40-4:45. Just my advice.

The 4X800M and 4X400M workout is the one which shows your fitness. I would do this workout in 2:30 and I was a 9:55 HS two miler. 2:22 is quite a bit faster than 2:30. Going out in 4:53 probably won't yield the best time you are capable of because negative splitting a 3200M race doesn't happen very often

the 800/400 workout shows me 9:30 ability. EASILY. But you are used to the shorter stuff and it's a time trial. If you are running it solo, you could easily be 20ish seconds off of your true ability. maybe even more.