High school runner here, I plan to race a 3200m this season and want to go for sub 11. How feasibly possible is this and what sort of pacing and splits should I be trying to aim for?
I currently run a 4:57 1600m and 2:16 800m, though I am confident my 800m will be coming down soon as I ran the 2:16 very early winter season.
Don’t see why you wouldn’t be able to break 11. With your 1600 time you should be around 10:35 ish give or take a few seconds.
when i was a freshman i had the same 1600 time as you and i ran 10:18. breaking 11 shouldn’t be the goal
Sub 11 3200m? wrote:
High school runner here, I plan to race a 3200m this season and want to go for sub 11. How feasibly possible is this and what sort of pacing and splits should I be trying to aim for?
I currently run a 4:57 1600m and 2:16 800m, though I am confident my 800m will be coming down soon as I ran the 2:16 very early winter season.
You sound really similar to me right now, last season I ran 4:56 and 2:15 outdoor, and at the beginning of indoor I ran a badly paced 10:57. I think depending on whether you’re a strength runner or more speed based you could run anywhere from 10:35-11:10
Hello! Do you follow any specific diet?
Your 1600 time indicates that you should be able to break 11 fairly easily. 10:30 range sounds about right for you. Now if you are more of a speed focused runner and aren't as developed aerobically that time will probably be in the 10:45-10:55 range still under 11 though. Negative or even splits are the best strategy run 80-82 second laps on the first 4 and for the last 4 if you are feeling good you can go faster with your last 800 being the fastest.
My advice would be to go through 1600m in 5:25 (1:21 per lap). From there, you just need to close in 5:34 or faster for the second half, so you have a fairly large margin of error. Make sure to keep the intensity up on the 5th, 6th, and 7th laps, as that is where most people slow down.
If you really feel like endurance is an issue, you can do a few weeks with runs of 3 to 4 miles at 6:00 a mile, or if you aren't ready for that, 3 to 5 repeats of 1600m in 5:50 - 6:00.