9:30 3200m--Workouts/Discussion

High School Running Distance

3 years ago 03/29/2021 8:40am EDT

Hello, I am looking to run a 9:30 3200m or something close to that by the end of June.

Here are some of my pr's.

800m-- 2:05

1600m-- 4:40 (Haven't run this one in a while)

3200m--9:48

5000m (xc)--16:34

-- My 800m & 3200m are my only recent pr's, the rest of them are old. I finished that 3200m very relaxed, and I am confident I could have run a 9:40. I was on pace the whole time, and I lost 9 seconds on lap 6 & 7.

--I am definitely better at longer distance compared to mid distance; however, I have decent speed, and I am more 3k oriented as opposed to 5k.

--Obviously, I am going to try for 9:40 before 9:30, but I am pretty sure I'll be able to get under 9:40 with a mental adjustment.

**I'm a high school athlete (junior)** not sure if this matters, but maybe it will help evaluate me better.

How should I approach this 18, possibly 10, second disparity? I've got a couple months to do it so I'm all ears.

3 years ago 03/29/2021 8:51am EDT

re: Thesmash3r

Continue getting stronger. If you fell off on laps 6 and 7, you need to get stronger. If you are more of a long distance specialist, you will thrive on aerobic work.

Do a tempo run or tempo repeats every week until your peak. 20-30 minutes for you that should be in the ballpark of 5:40 pace. Or break it into reps like 3x10mins (6:00/5:45/5:30 pace) with 2 mins rest.

In the last 4-6 weeks leading up, you need to run long intervals at or near race pace to handle that stress. Try a couple like these:

2x1000 in 3:05 (2:30 rest), 2x600 in 1:48 (2:00 rest), 4x400 in 68 (1:30 rest)

2 x (1200(3min rest/800(2min rest)/400) in 3:45/2:24/68 with 3min between sets

3 years ago 03/29/2021 8:59am EDT

re: Thesmash3r

When I ran my fastest 9:39 I won by a minute so I could have hit 930 with competition. Weekly long run 10 to 13 miler. One weekly tempo run 15 min easy 30 min tempo 15 min easy. Two track workouts weekly 6x800m 2:20 400m jog between. 2nd track workout 12x400m 64 to 67. 200m jog between

3 years ago 04/02/2021 4:55pm EDT

re: fvvxx

Hey thanks for responding. Wanted to let you know I tried your workout.

2x1000 in 3:05 (2:30 rest), 2x600 in 1:48 (2:00 rest), 4x400 in 68 (1:30 rest)

1k: 3:06, 2:59

600m: 1:45, 1:49

400m: 71, 71, 68, 65

I did it on an xc loop in trainers and it was super windy. I wasn't really planning On doing a workout today, but I figured I would go try it to see how comfortable I felt on it. Thanks again for the workout suggestion

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