breaking 10:00 in the 3200

Yea you can do it, breaking 10 is like breaking 4:40 I believe, email me using the site, maybe I can give u tips? Read the Renato Canova threads also

just train like 17.64 mpw for like a month

You should be able to do it. Don't obsess over it though. Just build on your training that's given you success and ditch what hasn't worked for you. If weights worked well, then go with it. If hills work well, do that. I would recommend doing strides all winter and keeping your reps long (1000m or so) with shorter, active rest. I found it worked well for me, but it took several years for me to realize this. I kept making the same training mistakes over and over. Just build, be patient, and be consistent, and you should have no problem.

Only place you *may* break 10 is at a big invitational or States. Train to peak for those races.

-Soup

breaking 4:40 in the 1600 is definitely a lot easier then 10 in the 3200. that is all.

Socktan wrote:

breaking 4:40 in the 1600 is definitely a lot easier then 10 in the 3200. that is all.

that is up for some serious debate

its close though and due to people having different specialties (miler vs 2 miler), its gonna be different for each person

id call the performances about equal though

Socktan wrote:

breaking 4:40 in the 1600 is definitely a lot easier then 10 in the 3200. that is all.

not really...using the 4 secs/lap rule, a 4:40 1600 produces (70+4)*8 = 9:52 3200m. i have found this rule-of-thumb surprisingly accurate for my 400m-5k track times.

According to this site 4:40 mile is worth 9:57.5 2mile

http://www.mcmillanrunning.com/Running%20University/Article%201/calculator3.htm

According to this site 4:39.98 mile is worth 10:04.40 2mile

http://www.iaaf.org/downloads/scoringTables/index.html

Interesting

My goal my senior year was 10 flat. I also ended up running 4:35 in the 1600. Between the end of indoor to the beginning of outdoor, i would do M,T, Th, F AM runs of 4 miles, followed by 8 miles in the PM. Lifted upper body and lower body twice a week. Did 8x100, w 100 jog rest 5 times a week. Was slow once the season started but by end of May got the legs moving and once backed off on mileage I felt like I never had before (or have since, for that matter). Ran 4:35 in my second to last race in hs, (only my 2nd time under 4:40, and 3 days later I broke 10 in my last race of hs. Good Luck, I didn't have the xc times you have, so you should have an easier time of it.

Breaking 4:40 in the 1600 is easier than breaking 10:00 in the 3200m off of 40 miles a week. Run 60 miles a week and you have a shot.

Those charts just go to show that equivalent times are different for different people. My first 1600 in highschool was 4:35 and my first 3200 was 9:18. I know those aren't the same, but I was ready for that 3200. With a 16:50 under your belt and no reference to an 800m time, then I would say that a 10-flat might be easier.

Iaaf > Mcmillan

It seems that 9:59 is better than 4:39 but whoever hits one of these times first it depends on the person's personal styles, :p

Charts...what the hell are you talking about?

[quote]charts wrote:

My first 1600 in highschool was 4:35 and my first 3200 was 9:18. I know those aren't the same, but I was ready for that 3200.

Do you mean your fastest 1600 was 4:35 and your fastest 3200 was 9:18? If we take you literally, the first 1600 you ran was 4:35 and the first 3200 you ran was 9:18.

What the bloody hell are you talking about?

If you've run 16:50 for 5k you are pretty close for sub-10. You should be able to do it no problem.

I ran 4:42/10:09 my soph year in HS. Over the summer following that season I got a good aerobic base and ran 16:39 for 5k and was probably in 9:50 shape when I did that. The next year at the start of track I ran 4:38 and 9:59 in the first two meets and then a 4:36/9:52 double in the third meet.

So I would recommend that if you are not already doing a lot of base work (your mileage is 40mpw or less), you should do 60mpw for a couple months by adding VERY EASY running a few mornings a week (and keep the rest of your program the same). In my own case, I ran with my girlfriend in the morning 3 times per week at a pace about 30-40s/mile slower than a normal day. At the time I thought I was not really training on those runs so I didn't count them, but it was probably the extra aerobic work from those runs that broke me through...

On the subject of 4:40 vs 10:00, I think the two are equally difficult but 10:00 will be a lot harder if you don't have an aerobic base. In my HS conference there were probably 8-10 guys who could run 4:40 but only 3 people (all from my team) could break 10 and the rest were around 10:20-10:30 with no hope of breaking 10. It was all because of the consistent aerobic work we did at my school. Using myself as an example, after I ran 9:52 for 3200m, my coach shifted my training emphasis to speed and mileage was reduced to approx 30mpw for the remainder of my Jr and Sr years. I lowered my 1600m time to 4:22 but still found 10:00 hard to do. I left HS with a 9:50 PR at 3200 which is very poor when measured up with 4:22 for 1600m. I am sure I needed 60mpw and probably could have managed something near 9:20 for 3200m with that base...

I ran high school times of 4:32 and 9:48 on 15-20 miles per week. When I broke 4:40 for the first time, my 3200 PR was 10:03. The day I finally broke 4:35 was the day I ran a 9:51.8 (run in the same meet). If only I had known to run more than 15-20 miles per week then.

i think 4:40 is tougher, i can do 3x10min 2 mile without killing myself, but 3xsub4:40 with similar rest would be much harder.

Michael Bautista wrote:

According to this site 4:40 mile is worth 9:57.5 2mile

http://www.mcmillanrunning.com/Running%20University/Article%201/calculator3.htm

According to this site 4:39.98 mile is worth 10:04.40 2mile

http://www.iaaf.org/downloads/scoringTables/index.html

Interesting

that would be consis with my experience. my pr for the 1600 was 4:36 and my pr for the 3200 was 9:57.

I never broke 4:40 in the mile, but I ran 9:59 in the 3200...

Everyone is different

I've run 4:20 in the 1500 outdoors age 17

and 9:24 for the 3000m indoors age 18