I am a senior in high school. I ran the 800 in 1:59.5 and the 1600 in 4:24 last year during track. My 5k PR is 16:16. What do you guys think i would be able to run a 3200 this year during track seson? I have never ran the 3200 so I'm a little curious what to look forward to. I appreciate your replies.
I've run 1:50.33 for the 8 and 4:05 for the indoor mile. what do you think I can run for the 3200?
I'd guess 9:30-9:35 maybe as low as 9:25 late in the season.
what type of training would you suggest i do over the winter to prepare more for the 1600/3200 rather than the 800/1600. my mileage will be a lot higher this year due to the fact I won't be playing basketball. I would like to build a strong base for 8 weeks and then get into some threshold work.. what do you guys think?
Here are some training suggestions.
November - December * Run 40-60 minutes a day for 6-7 days
a week (Go for one long run for 65-75 minutes 2-3 times per month) DO NOT pound these runs. 7-7:45 pace for your level is fine. Run 10 by 100 once a week with 3 minutes rest at race pace starting in December. Also, sport specific weight training 2-3 times per week will help your kick (if you can't get to a weight room build up to doing 200 pushups 3 days a week). Maybe run a race or two but no more.
January - February * Run 45 - 65 minutes a day for 6-7 days a week (Go for one long run for 75-90 minutes 2-3 times per month) Again Do Not pound your regular runs. 6:45 - 7:30 will be about right this time of year. Once a week do either a 20-25 minute tempo run (close to 10k pace) or a fartlek where your fast running adds up to 20-25 minutes (Example: 5 by 5 minutes with 3 minutes of easy running between). Continue the 10 by 100 meter strides once a week and also the weight training/pushups. Maybe run 2 or 3 races to keep the competitive juices flowing.
March, April, May * Do the interval work your coach has you do and keep your mileage up. Continue the long runs on the weekend. When May comes around cut your mileage and with a 4:24 1600 pr and a solid winter of base training I would say anywhere from 9:15 to 9:45 is your capability. You have the speed it just sounds like you need the big base to carry that speed through 8 laps. Good luck and God bless.
So you would suggest only doing 2-3 long runs per month? I usually do a long run every week around 20% of the mileage. Also, what do you think my mileage should be at? Over the summer i averaged about 45 miles per week. Do you think i should be lower, the same, or more mileage over this winter. Again, i will have A LOT more time to run not being in basketball. Thanks for your reply
I ran 1:59 and 4:24 as a sophomore in high school...I also ran 9:24. But I think i ran a bit quicker in the 5k.
My freshman year I ran 1:59, 4:29 and 9:42...not sure if its relevant
that does sound like it could be pretty relevent, what was your best 5k time?
legspeed, i have the exact same pr's for the 800, and mile. My 5k is 10 seconds faster though. I want to get down under 9:20 this coming season, so i think that should be your goal as well.
probably around 9:00.
sounds relevant to me.