I'm currently a high school senior, with a sorta lackluster set of PRs but fitness that extends well beyond them- but at this point pretty much any serious goal I can set is so far out of PR range its ridiculous, so I figure I may as well ask.
800- 2:20 (set beginning of sophomore year; before sickness)
1600- 5:14 (time trial beginning of track junior year before everything shut down)
3200- 10:56~ish (last week doing 12 minutes @tempo pace w/ 5 minutes jogging recovery, I took the first 12 minutes a tad bit too fast @ 5:30 pace; which is why I don't know exactly what I ran only that the 12 minutes averaged at 5:30 pace and I didn't speed up enough to shove the pace average under 5:30 after the 3200 meter mark; previous PR was 11:01 sophomore year; or possibly a two mile split in a 5k may have been faster than that)
5000m xc- 17:14 (Junior year; Senior year I ran next to nothing all summer and was running less than 20 mpw for most of the season- went up to about 25 by the end of the season (January); ran 17:52 as fastest this year)
However; before last years track season and recently I've been running around 50 mpw and my 10k pace workouts have been getting closer and closer to my mile PR; without feeling at all to be too stressful.
I've been using my Garmin watchs' race predictor (which I know has a tendency to be inaccurate) for my estimated 5k fitness and then have been putting that time into Mcmillans run calculator for equivalent race times and/or cruise interval/tempo paces.- the guessimator claims I'm in 16:14 5k shape; which translates to a 9:52 3200 and 4:38 1600 supposedly, and I do understand this is probably not what I'm actually in shape for)
Some workouts I've done recently:
8x800m @ 10k pace (I averaged 2:43) w/ 45 seconds rest (so more of a cruise interval type thing)
2x10 minutes @ tempo pace (4 minutes jog) + however long would bring me up to 7 miles total for the day before a cooldown @ tempo pace); first 10 minutes @ 5:40 pace; 4:10 jogging recovery; second ten at 5:43 pace; 4m jogging recovery; 8:18 @ 5:42 pace
3x1600m @10k pace (more cruise interval pace; I was supposed to do 4 but I had to go to a different track because the usual (actually normal/good one as opposed to a 370m gravel track) was in use for a soccer game and I ran out of time before I had work) running 5:25; 5:27; 5:35 with 2 minutes rest
then the next day I had 3x12 minutes at tempo planned with 5 minutes jogging recovery; wound up derailing when I took the first 12 minutes too fast (other, faster runners at my school were doing 7:30 @ 5:30 pace with 2 minutes recovery (standing)) so thats where my 3200m pr comes from; but after those 12 minutes @ 5:30 pace the best I could do was 12 minutes at 5:53 pace (and I broke that up into 6 and 6 with maybe 1:30 max standing recovery (I waited for the faster runners to come back around the track), and after 5 minutes jogging recovery I tried to start the last one but after a lap realized that if I couldn't even get down to the pace then there wasn't much of a point.
That being said my goals are 2:04 800, 4:24 or faster 1600, and 9:20 3200.
I do understand that the 3200 especially is a long shot; I'd like to run in college and I'm already going to BYU so I have to be very fast to get a spot there. I also understand that I have zero chances of a scholarship. I do know that the 3200 is my strongest event so I'm focusing on it (that's why I'm even doing anything at 10k pace; although this week is the last workout for that; next week I'm starting 1600/5000 pace work; when that's through specific work starts); the 800 and 1600 times are just so I'll be faster than the absolute heck that was on the team I moved from last year (he wasn't on it last year; graduated year before. I don't like him; he was rather very rude).
All that aside; what sort of workout at what pace would be best as a final indicator workout for a 9:20 3200?
9:30? 9:40?
If y'all really think I have zero shot at even that then 9:50? 10:00?