Which race to run? 1600 or 3200?

Focus on the 3200. He needs sub 10 endurance if you want him to run a 4:43 off of a 62-64 400.

That’s my thought too though he has a taste for the 1600 because it’s now a known quantity and he had a great experience with it. His 400 is 61–not 62-64 if that matters.

I see how the 1600 can be appealing. At the end of the day it's about having fun. If he enjoys running the 1600, then don't discourage him from focusing on it. He's only a freshman and considering how easy it is to qualify for state I am quit sure he'll be there next year.

Get your athlete to do a race simulation. 300hard 100 jog and if he’s not able to do that then don’t take him to the state meet

He is signed up for 3200 Friday. We’ll see how it goes. Plan is for 78s through 1600 and see how he feels. Will update after the race.

the one time i ran 4x8 that was my day. conversely if you're trying to qualify him for state individually that should be his day. i know when 4x8 is included it's often early/first but your whole premise is chasing a state time so even if a late 3200 is more recovery, it's not fully rested like you're committed to trying to make it.

it would also be goofy if you while telling yourself he's there to try to state qualify, actually built in the 4x8 first, then chose 3200 based on rest as it's latest. unless you have 4x8 at state too. i would think you'd pick his best event first and from there decide if 4x8 makes sense. what you've instead done is put him in the long event he hasn't done when he's a noob of unknown endurance, atop a 4x8.

i don't even understand why you were thinking 3 miles of total work mile/2 mile when he's only ever run a competitive mile. at most he gets his 2 mile shot based on your endurance theory. solo. who pushes that out to 3 and has him run the 2 long races twice? or the 4x8 plus the 3200 which is just short of that?

personally what actually makes sense is either the mile alone -- where he's tested, single digit seconds off the mark, and you're not trying the unknown.

OR

3200

OR

4x8.

AT MOST

4x8 plus the open 8. similarly late in the meet for some recovery. he's a fish. not a lengthy double.

Telling us an athlete's age is better than telling us an athlete's formal education level. Some in 9th grade are age 13 and some in 9th grade are age 16, most in between. With proper speed development training, it is reasonable to improve 400m personal best from age 14 to age 22 by over six seconds. Make a 14 year old a 3200m specialist, you will permanently retard her or his speed development.

Thanks for the replies, suggestions, and feedback. He entered in the 3200 over the 1600.

Runner is age 14.7. Ran the 4x800 to start the Friday night meet (2:16, was not his best), then ran 3200 at the end. Finished the first lap of the 32 in last place, but hit just under his target pace and ran smart and steady the whole race. He moved from 20th to 5th as the mid pack came back to him. This was his first time running the 3200.

Splits: 77-77-78-77-79-77-75-70

10:11 cements a spot for him to run once more at a last chance meet and at divisionals state where he will do the 4x800 and 3200 double on day 2. His 4:52 does not qualify him for any more meets.

Tell me more about how to properly develop his speed. He’s a swimmer first (club and HS) so even getting him to track is tricky. What can he do? It seems like his swim fitness is giving him endurance in spades.

Nice! He can definitely run a faster 1600m...

Good call! - He had a last chance meet to run 1600 and ran 4:42.04 with 70-71-71-70. Not sure if 4:42 makes the 1600 for state. We’re thinking 75s for the 3200 at the championship meet. Is that too aggressive?

It’s only a touch faster than his current PR, doesn’t seem that aggressive to me. If he blows up it shouldn’t be by much unless he has a bad race.

Well he just went out and ran, didn’t pay attention to splits, ran 9:54, splitting 4:56-4:58. He had run 2:11 in the 4x800 earlier in the day. Great first season. We will work on speed development and it sounds like he will double up on swim and XC in the fall.