Hey, I am a high school junior. This weekend I ran a 9:24 3200 which was a good time for me (a 7 second pr), but still 14 seconds away from my goal time for this season. I also need to improve my final 150. You guys have any training/racing tips?
Hey, I am a high school junior. This weekend I ran a 9:24 3200 which was a good time for me (a 7 second pr), but still 14 seconds away from my goal time for this season. I also need to improve my final 150. You guys have any training/racing tips?
sub 9:10 or bust wrote:
Hey, I am a high school junior. This weekend I ran a 9:24 3200 which was a good time for me (a 7 second pr), but still 14 seconds away from my goal time for this season. I also need to improve my final 150. You guys have any training/racing tips?
Improve muscle torque for the kick! How.... I'm not sure, but for me, lifting definitely improved my ability to sprint at the end of a race, no matter how tired of overextended I was(so don't believe that only if you are fresh you can kick). )
What are some of the workouts you've done to get to that 9:24? I just ran a 4:27 indoors for the 1600m and I'm running a 3200m outdoors on Tuesday and I'd love to run in the 9:30s or even in the high 9:20s.
I can run 9:10.
In the mile…
What were your splits?
Knapp wrote:
What are some of the workouts you've done to get to that 9:24? I just ran a 4:27 indoors for the 1600m and I'm running a 3200m outdoors on Tuesday and I'd love to run in the 9:30s or even in the high 9:20s.
4:27 should get you to 9:35-38 in the 3200 pretty easily, but not 9:29 unless you are a 3200 specialist.
You can see that you have fitness (evident from the 4:27), just go out in steady 72s ... 2:24, 4:48 ... then try very hard not to let the pace drop in the third 800. The last 800 will take care of itself, it always does.
People always have a hard time sticking to the pace in the first lap, they aren't in debt yet, and they aren't in pain. But if you can run no faster than 70-71 and then hit 72-72+ each lap from there ... kick the last lap (obviously) and if the pace was not too much for you, and you usually put together a good last lap for a 3200, you will run under 9:36.
Target a sub-9:30 the next race you have with good conditions and competition, and then 9:20 perhaps.
Hey!
I ran in the 8:teens in the 3 K and from my experience I would do this (if you don't have a coach, that is good)...
Work on this factors:
I. raw speed/running technique: do 1 or 2 times per week 5 x 100 m fast, but relaxed strides. The last one or two sprint the last 30 meters.
II. Don't over-estimate "ball buster" speedwork. Train what you want to achieve. Form the mile this will be: Running relaxed at 64-65'' per lap (as you will probably need to be capable of +/- 4:20 to go 9:10). And most important: Practice running 68-69'' per lap relaxed.
III. Good workouts (when you're covering the bases) are:
For the mile:
- 5-6 x 400 @ 64''. 400 jog rest.
- 15 x 200 @ 30 - 32''. 200 jog rest.
- 3 x 600 @ 1:36. 400 - 600 jog rest.
- 3-5 x 500 @ 1:20, 1:20, sub 1:20 with 500 jog rest.
- 1000 (2:40), 8' rest, 500 (1:18), 5' rest, 300 (45'')
If this feels good & relaxed, you're ready for 4:20.
For the 3200:
- 10 x 400 @ 68''. 400 jog rest.
- 4 x 800 @ 2:16. 600 jog rest.
- 5 x 1000 @ 2:55. 600 jog rest.
- 3 x 1000 @ 2:50. 600 jog rest.
Again: If this feels comfortably hard, you have a shot.
And I'd like to say: EASY (really easy) easy days + 1-2 "medium" efforts per week (fast, but contolled) + not neglecting overdistance support work (for example: 3-4 x 2000 @ 6:10 with 800 jogg, 2 x 5 K @ 16:40 witz 1 K jogg) will help you very much, if you're not already doing it.
Best wishes
Pikachu
I can terach you how to do it. Run the first lap in 69 seconds. Repeat for 6 laps. Kick enough in lap 8 to run 67 seconds. Man, this stuff is easy.
I'm not a 3200m specialist, but I think I might be able to go sub 9:30. The 4:27 that I just ran was fairly tactical and our splits were all over the place. We went through 800 just under 2:15, then sprinted a 63 third lap that left 2-3 4:26-4:27 caliber runners in the dust and then finished in 69ish for the last lap. This race was indoors on a 200m flat track, so I'm thinking I can run about 4:24 outdoors. The 3200 I'm running is outdoors so I'm hopeful that I might have an outside shot at 9:29.
Screw 9:10 teach me how to dougie
For the 1600 I ran a 4:23 in a distance medley, which is a PR, two weeks ago. For my splits in my 3200 I'm not too sure, I had a 4:38 1st 1600 (67 1st lap) and I closed in a 71 final 400 (not sure on anything else). I haven't really worked fast repeats this season, until today (just 2 mile pace-tempo work before).