Advice for the 3200?

High School Running Distance
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  • 3200 guy.

    Anonymous Poster

    1 month ago 03/04/2024 9:19pm EST

    Hey everybody, looking to break 9:30 in the 3200m coming up in the season and am wondering if I am on the right track...Not looking for predictor workouts, just mainly advice on training for that type of time, as well as if these workouts seem to be pointing in the right direction. Background info: ran in the 15:30s (5k) this past xc (mid season) then got injured (so possibly could have progressed even more). Also, HS soph.

    Some recent workouts that I have done... 16x400/off 200m jog recovery (in 60-80s). at 69s avg.... 4x1 mile @ 5 flat avg. /off 2 min rest, 5 minutes rest, then 400m@ 58 (supposed to be 800m effort)... 4 mile tempo @5:13 avg. 6 min rest, then 400m in 60 (800m effort again)...4 mile hilly tempo @5:17

    Any advice or tips would be great. Thank you in advance.

  • 3200 guy.

    Anonymous Poster

    1 month ago 03/04/2024 9:22pm EST
    re: 3200 guy.

    Also, all of these workouts (except for the fast 400s at the end) were pretty controlled (the 4 mile tempo@ 5:13 felt pretty easy)

  • Serious Answer

    Anonymous Poster

    1 month ago 03/04/2024 9:38pm EST
    re: 3200 guy.

    Advice:

    Don't run a 3200m race. I never have. Neither has Josh Kerr.

  • You are probably already there

    Anonymous Poster

    1 month ago 03/04/2024 9:55pm EST
    re: 3200 guy.

    This looks like 9:20-25 type work to me already I won’t lie. What is your current PR/what were you running in XC

  • Hulk is stronger than Thor

    Anonymous Poster

    1 month ago 03/04/2024 10:00pm EST
    re: 3200 guy.

    Get strong fast. Repeat miles. Try 3 x 1 mile at race pace, the 4 x 1 mile at race pace, until you can do it.

    Run a slight negative split, run 72s for the first mile. Then squeeze it down. Punk it up with 600 left. Go out of your mind with 300 to go. Have fun. Relax. Focus.

  • Amar'jeet

    Anonymous Poster

    1 month ago 03/04/2024 10:01pm EST
    re: Hulk is stronger than Thor

    4x mile at 3200 pace is impossible.

  • nitpick

    Member since 04/16/2022.

    104 posts. Last post 3 days ago.
    1 month ago 03/04/2024 10:34pm EST
    re: 3200 guy.

    You should break 9:30 as you’re likely in mid-high 9:20s shape with proper rest. Try to hit even 71s, you can do it.

  • registered

    HsRunner3

    Member since 11/11/2023.

    14 posts. Last post 4 weeks ago.
    1 month ago 03/04/2024 10:35pm EST
    re: Amar'jeet

    Amar\'jeet wrote:

    4x mile at 3200 pace is impossible.

    You’re not going to believe when I tell you that this is legitimately a workout my coach assigned to us. Not exaggerating. 4 x mile @ 2 mile pace on equal rest. It was absolutely brutal and I wasn’t even running at 2 mile pace. Am I cooked or is he just a terrible coach?

  • 3200guy.

    Anonymous Poster

    1 month ago 03/05/2024 7:21am EST
    re: You are probably already there

    I ran 9:58 for the full 2 mile last year. 1600 is 4:36 from last year as well. And I ran 15:35 in cross this past season. But like I said, that was kind of mid season, then I got injured.

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