10 min 3200m training advice hs

You didn't say what your workouts are. 4M tempos are good for building strength. Go maybe 10s slower per mile than 10k pace, once a week. 6x800 at 2M-5k pace (ultimately 2:30 pace) on 2 minutes rest going down to 1 minute near the end of the season. 16-20x400m at 3k on 90s rest going down to 45s rest by the end of the season. Try the long run as a progression run every other week.

Ok thanks, my current workouts are usually a ladder at slightly slower than 3200m pace and some 300m repeats also. Sometimes we do some faster reps but tbh I think a large portion of it is the rest period in between sets being too much. thanks for the advice

What does your mileage distribution look like? If your long run is 10 miles but you’re doing 50 miles a week, I was wondering if you were doing doubles or if you were stacking high mileage days.
from my experience I found the most benefit from doing a long run for 25% of my weekly mileage, or roughly 80 minutes. Then on recovery days I make sure to keep them really light by only going 45 minutes. My mileage on workout days and tempo days are moderate.

others are going to mention specific workouts so I figured I could give a little insight into a way you could possibly structure mileage to allow for recovery and more benefits

Go sub 4:40 and do what you're doing in these workouts

You are being overtrained on hard days and underworked on easy days.

Ask your coach to shift you to 2 days medium / 1 day light.

Cut your long run to 8 miles and run 30s/mi faster

Shift one of he track work to 10x600 2' w 1' rest

Shift the other track workout to 4x1mi 5:40 w 400 walk.

You need bring down your cruising speed.

You will be achieving this when the overall pace of your 45-50 miles comes down and you'll be running <6'mile with less effort. It will also become uncomfortable to run slower than 7/mi

Thanks everyone for the advice… so my mileage is typically like this mon- hard workout 7 miles including light warmup. Tues- recovery 9 miles (1 mile warmup break and stretches and then 8 mile recovery for p much all recovery runs). Wednesday- workout 5-7 miles. Thursday- recovery 8ish miles. Friday- premeet 5 miles Saturday meet-5 ish miles during meet then some more after Sunday- 10miles

this is an example week but rarely do I do my long run after races especially if I am very sore or hurting

Similar situation here! First meet I ran a 10:34 that felt too easy, and I'm hoping to improve at my next meet! Also around 45-50 with a 10 mile long run. I have seen big improvements in the past by doing tempos of about 3 miles (last year I went 12:10 to 10:50 throughout the season) I'm hoping to break 10:20 at my next one and eventually 10:00 this year. Good luck!

Good luck to you 2!

I was in your shoes my junior and senior year in hs and I will say that weaving in a weekly tempo run and some faster speed intervals helped me a lot. I was more of a slow twitch runner but got my 800m time down to 2 flat by end of senior year to complement my strength at the distances. Your long run is fine but maybe every other week work in a 3-4 mile tempo. 10:22 is still a good time for a sophomore, you’ll get there.