taking down 3200 time

I'd guess it has more to do with your racing than your fitness. Start off at 75 - and not at 68, like all the HS guys do - and keep it at 75, and see what happens.

hatpackats wrote:

Some workout I have done previously are

4x1k, (3:22, 3:11, 3:08, 3:07)

10x400 (averaged 69-71)

3 mile pace run at 5:45 pace

That is a very impressive 400 workout. I'm assuming you had 60-90 rest. You might break 4:40 some time. The 3 mile run, comparatively, is slacking.

My guess is that you should do longer repeats, like 1200-2000 to break the 10 minute barrier.

I did 4x1200 repeats about 2 weeks ago and was averaging around 3:50 with the wind. And it was a 90s rest on the 400s yes, we had 3 groups rotating so rests were longer. I think I am going to try and get my pace run to around 5:30 pace, hopefully that isn't pushing things too much.

my 2c wrote:

I'd guess it has more to do with your racing than your fitness. Start off at 75 - and not at 68, like all the HS guys do - and keep it at 75, and see what happens.

I have been told to go out in 72 and hold 75s and try to close in around 70, which should get me comfortably under 10. But yes at this point I feel it is important for me to be racing correctly along with my fitness.