been doing alot of base miles this summer and im in great shape aerobically now been running around 70 mi/wk with a long run of 13 miles and the other day i did a little speed session of 12x400 with 70 seconds recovery
77,80,78,79,79,79,77,77,76,73,76,75
felt easy the last 2 hurt a little the last 50m or so
my goal is to go under 10:40, is this realistic?
Go out in 80 and stick with it then see what you have at 600 to go. 10:30-40 is a good goal off that set of repeats.
That workout sounds similar to ones that I did this past year for running the 5K on the track. 10:40 sounds pretty reasonable, although I ran a 10:53 in a time trial, so no guarantees! 600m repeats and 1000m repeats put more hair on your chest, so to speak. I found that it was fairly easy for me to just open up my stride and lope my way to a 75 sec quarter. Adding on the extra 200 meters can show you just how fit you really are.
u should definatley be able to go under 10 if your running 70 miles a week. ive never met any one running over 50miles a week that couldnt break 10 in hte 3200
I have. Me! Just ran a 10:29 two-mile, and I'm at 60 to 70 mpw now in course of marathon buildup. Under 10 for two miles is very fast for most of us, and mileage alone won't necessarily get you there.
To the OP: I agree with the guy who recommended some longer intervals, but for what it's worth that looks like a solid workout you did. I believe i could run them a little faster, but not much.
Strongly agree with the advice to go out in 80. Key to the race will be controlling early pace. Good luck to you
I ran 9:49 for 3k this summer on the track which is about a 10:30-32 two mile. I couldn't do your workout workout you did. My sense is you can run 10:20 easy. I'd like to know what you mile in, you probably can go even faster.
so what. i broke 8:50 in hs and ran not too far off that kinda workout
with your mileage you should be able to run under 10:40 easily. When do you plan to race the 3200? I have HS athletes who did similar workouts in the spring off of much less mileage and were able to run under 10:40. I'm guessing that if you increase your intervals to 800 and then 1200s at the same pace you'd easily meet and surpass your goal.
I can tell you your long run needs to be longer than 13 if you are doing 70+ mpw.
Ok, so I ran 2 x 3200 in 9:30 and 9:33, both in Saturday meets with a one-week rest. What can I run for a 3200?
I would say that you can break 10:20 based on that workout.
Back in hs, I was running 40-50 mpw junior year and ran 9:51 off of 20 x 400 @ 75 with 200 jog recovery. You can go sub 10:20.
Colin Sahlman runs 1:45 and Nico Young runs 1:47 in the 800m tonight at the Desert Heat Classic
Megan Keith (14:43) DESTROYS Parker Valby's 5000 PB in Shanghai
Molly Seidel Fails To Debut As An Ultra Runner After Running A Road Marathon The Week Before
Hallowed sub-16 barrier finally falls - 3 teams led by Villanova's 15:51.91 do it at Penn Relays!!!
Need female opinions: I’m dating a woman that is very sexual with me in public. Any tips/insight?
2024 Boston marathon - The first non-carbon assisted finisher ran..... 2:34