I am racing a 3200 in a few weeks and am want to see what a goal would be for me. I would guess I'm in 8:50s shape but was wondering if you guys knew of any good predictor workouts. Thanks in advance!
I am racing a 3200 in a few weeks and am want to see what a goal would be for me. I would guess I'm in 8:50s shape but was wondering if you guys knew of any good predictor workouts. Thanks in advance!
A VERY hard session would be 6x800 in sub 2:15 with 2 min rest.
If you did 8x600m with 2min rest in 1:40 feeling relatively controlled, that would also be a good indicator.
Yeah those are tough workouts. If you've done the training then 5x800 and 6x600 are enough. Longer reps are going to be harder -- 3 x 1k or 2 x 1500-1600. A lot of people can race a touch faster than what they can solo the latter in.
5x800 with 2 minutes recovery. Take out your slowest rep and then add up the rest of your splits. It should give you a decent estimate of your current 3200 fitness.
easier said than done. What have you run in the 1600m so far?
I know it's a hard goal, but I've run a 4:14 1600 and I'm very strong aerobically.
Could be possible. How's the competition? I knew a few 8:50s guys with similar 1600 times but none of them ran any faster than 9:03 without someone else there to push them.
For predictor workouts, you risk a lot by working out too hard a few weeks before the race. Predictor workouts only work if they are a 95+% effort, which is a lot to fit in when you race every week. I have two recommendations though:
1. At a meet, race the 1600, then come back in the 3200 and try to run 4:25 through 1600 (after that you can drop out or tempo the rest, unless you feel absolutely amazing and want to give 8:50s a try on your own). If you can run 4:25 feeling relaxed with a race in your legs, then 8:50s could be in the cards.
2. Mile repeats, starting at 5k pace and cutting down to 3200 pace, with lots (4-5 minutes) of rest. Every rep, run the first 800 at 5k race pace (probably around 2:20-2:22 for you), and cut down the second 800 each rep. So something like this:
2:22/2:22
2:22/2:20
2:22/2:18
2:22/2:16
2:22/2:06
The last rep being a 95% effort. If you do this, make sure you do it in a week you're not racing at all, and recover well afterwards. Whatever you can do for the last rep (given the splits shown) you can almost certainly do for 3200 in the right race.
The 1600 gives a better predictor than any 3200 predictor workout will give. Predictor workouts are only useful when you haven't raced in a long time and need a rough estimate of where you are. You're almost definitely capable of a sub-9 and 8:50 is possible.
The 1600 gives a better predictor than any 3200 predictor workout will give. Predictor workouts are only useful when you haven't raced in a long time and need a rough estimate of where you are. You're almost definitely capable of a sub-9 and 8:50 is possible.
I was thinking the same. I think someone that is fast enough to target sub 9 should probably have enough feedback from workouts or other races and shouldn't really need a "predictor workout".
The 1600 gives a better predictor than any 3200 predictor workout will give. Predictor workouts are only useful when you haven't raced in a long time and need a rough estimate of where you are. You're almost definitely capable of a sub-9 and 8:50 is possible.
You can’t be serious? A 4:14, even if he’s strong aerobic ally doesn’t not mean he can run sub 9.
2000m TT (solo) OR 1200 (3min rec) 1000 (2min rec) 800m OR 1000 (400 float) 800 (200 float) 600m. These are for 3000m. I have used all three (in different workouts with different people) to some success.
But agreed the 1600m time could also suffice if prediction is all that is needed. But 4.14 (63.5) to 8.50 (66.25) doesn't leave much room, so you need to be an aerobic beast unless capable of a better 1600m time. I would say that sub-9.00 (67.5) is a more reasonable objective.
The 1600 gives a better predictor than any 3200 predictor workout will give. Predictor workouts are only useful when you haven't raced in a long time and need a rough estimate of where you are. You're almost definitely capable of a sub-9 and 8:50 is possible.
According to time comparison charts, he is no where close.
4:05.9 = 8:49.0
4:10.5 = 8:59.7
4:14.3 = 9:08.6
Just because Arcadia made it look easy, doesn't mean that 4:14s can now break 9:00 or even 8:50?? Run in a competitive 3200. That's what you are capable of.
I am racing a 3200 in a few weeks and am want to see what a goal would be for me. I would guess I'm in 8:50s shape but was wondering if you guys knew of any good predictor workouts. Thanks in advance!
It's hard to argue that 8:50s would be a good goal for you based on your 4:14/aerobic strength. As others have said, you haven't shown that you can do it. But that would make it a bad goal.
As for 3200 predictor workouts, I don't like the idea. You have to push yourself HARD if you want an accurate prediction, and that probably interferes with the training that you want to do to prepare for the actual race. Be satisfied knowing what you know: that sub 9:00 is possible if you train smart and have a great race.
5x800 with 2 minutes recovery. Take out your slowest rep and then add up the rest of your splits. It should give you a decent estimate of your current 3200 fitness.
Is 2 minutes rest really a good indicator? I've done 6x800 at 2:28, 2:25, 2:22, 2:22, 2:20, 2:18 off of 2 minute rest, but I've not yet broke 9:50 this season, so it sounds kinda insane.
I HIGHLY DOUBT I am in 9:22 shape. Granted, I'd give myself 9:40 at best, but still.
This post was edited 5 minutes after it was posted.