I am new to this program online, and I enter a bit of a crisis. I have one more week off before an all-important dual meet that next Wednesday, and I am really hopeful I get my 3200 below 11 again like I did last year at the end of the season. So far, I have not been up to par just yet, I have ran 11:17, 11:14, 11:14, and 11:03. I found that I have little trail hills near my home, and I drink a Mountain Dew before my race. Do you have any idea so that I can get my 3200 to at least 10:53 and better?
See, here is my problem. Normally in the 3200, one of my laps in the second half of the 3200 (laps 5-7) or once lap 3 was 1:25, I made the mistake of running 1:25 twice. To reply to your feedback, I don't run 1600m because it doesn't suit me very well; it seems like a "distance sprint," the same thing with the 800m. I am more of a longer-distance kind of person who does 8 laps around the track, and not 4 laps.
Your progressions says you can make it happen, less than half a second per lap and you are there.
You can’t improve much in a week, some science suggests that it takes 7-10 days for your body to positively react to a running workout, so I’d work on the mental side of things. A workout like 8x400m next week where you try to hit 3200m pace exactly will be a good place to figure out what feels most efficient and how to do it as smoothly as possible. It also won’t leave you tired for your race.
I'll tell you what I did this past week: I did 800, 600, and 400 for 2 sets, I did 30 seconds on, and 30 seconds off, where I'd go at a speedy pace for 30 seconds and rest for 30 seconds, 20 of those and I've maintained pace for both of those.
I believe in you, you can turn an 11:03-10:59 in about 3 weeks doing any of the following
-Crushing some good workouts a couple weeks out
-Just pacing your race a bit better, don’t open your first 200m/400m in 34-35/1:10-1:15 with the leaders even though it’ll feel easy with the adrenaline and all the racers pulling you along.
-Really mentally locking in and running mentally strong from gun to tape, not letting yourself lose a single bit of pace on laps 5-7 and finding a very strong final 200m-400m.
Any one of those things can put you under 11 at this point in the season, and it looks like you’ve done some good vo2max/sharpening work. If you can successfully pull off the other 2 things I promise you’ll go under 11 unless you wake up with the flu or there’s a hurricane outside that day.
This post was edited 38 seconds after it was posted.
The race is a week from tomorrow. The 3200m is one of the last events of the meet, what should I do to my body before the big moment of the 3200m? Do you have an idea of what I should think in my mind when I walk to the starting line that is where the adrenaline gets pumping, and I get nervous.
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