Been running seriously for a year averaging 40-50mpw. My freshman 5k PR is 16:44 (I'm in much better shape than that). Just ran a mile TT off of no speed work under 5 minute pace in 4:45. Other workouts include 4x1 mile with 3:00 rest averaging 5:13 and 12x400 with 100m jog recovery (30-40seconds) averaging 76. What should I shoot for in track in the 1600/3200, I probably won't run the 800.
4:26/9:30
steve red wrote:
4:26/9:30
that may be a bit too far.
i'd say low 4:30's and 9:45
And maybe 2:03-4 for 800 and sub 16 for 5000 Good luck! Let us know how you do this year.
pitcherpde wrote:
Been running seriously for a year averaging 40-50mpw. My freshman 5k PR is 16:44 (I'm in much better shape than that). Just ran a mile TT off of no speed work under 5 minute pace in 4:45. Other workouts include 4x1 mile with 3:00 rest averaging 5:13 and 12x400 with 100m jog recovery (30-40seconds) averaging 76. What should I shoot for in track in the 1600/3200, I probably won't run the 800.
.
4:36/9:54
sub-4:30 and sub-10
pitcherpde, are you running winter track or? Even though you have gotten responses to your question, you might be setting yourself up to run your fastest race in early to mid season, instead of running your fastest when it counts at championship races. You are not looking at the big picture. It's not to late to refocus.
How is this so? Those workouts I reported had been done in the final weeks of xc and the mile TT a few days after states. Now I am taking a week off and going to do some base building with cycling and swimming included (I am competitive in triathlon during the summers). I won't start focused struck work for a while to allow myself to peak come states if I run.
Pitcherpde, are you a freshman in high school? What was your time in final cross country of the season, was race a 3 mi. or 5k. I know this is not answering your question, but I might have insight to your "peak" that you mentioned if you run states.