can i break 9 in 3200m?

qqqaaazzz wrote:

This season my goal is to break 9 in 3200m. I am a senior this year and am going for it. For base mileage i will start at 35mpw and work up to 70mpw. I will throw in tempos 1 day a week once i start to settle and feel recovered which will probably be in a month after i start.

Also i will have some days of doubles and a long run which will start at 8 then move up to 15. Then once the real workouts start about 10-12 weeks in i will drop mileage down to 50 with 2 workouts a week and races on saturdays.

Do you think with this plan it is possible?

why 70? go for 110 or you're a pvssy

Hingle McCringleberry wrote:

qqqaaazzz wrote:

This season my goal is to break 9 in 3200m. I am a senior this year and am going for it. For base mileage i will start at 35mpw and work up to 70mpw. I will throw in tempos 1 day a week once i start to settle and feel recovered which will probably be in a month after i start.

Also i will have some days of doubles and a long run which will start at 8 then move up to 15. Then once the real workouts start about 10-12 weeks in i will drop mileage down to 50 with 2 workouts a week and races on saturdays.

Do you think with this plan it is possible?

why 70? go for 110 or you're a pvssy

Says someone whose PR IS 18:43

My PR is actually 19'12

get it right if you're going to attempt to insult me

Bump. I have been wondering the same thing. Aspiring junior and have D1 college aspirations.

Sophmore PRs

4:20

9:34

Last track season i ran about 15-20 mpw in the winter base phase. In-season stayed at around 25-30 mpw with two workouts per week. This summer built up to around 40-50 consistently until about now. Should i maintain mileage over winter, or build it up more? Do not have access to many trails so most runs on asphalt + occasional grass soccer field loops. Want to know what it takes to compete at elite level

What are your PRs? What is your training history like?

Last track season i was at 50mpw and this cross also 50mpw. 1600m: 4:19

3200m: 9:35 but after 1600m race.

5000m: 15:38

If anyone has coached a sub-9 4:10 type athlete, any input would be valuable. I plan on introducing tempos as well over the break

Slow-guy wrote:

If anyone has coached a sub-9 4:10 type athlete, any input would be valuable. I plan on introducing tempos as well over the break

Yes anyone have experiance please help us.

qqqaaazzz wrote:

Slow-guy wrote:

If anyone has coached a sub-9 4:10 type athlete, any input would be valuable. I plan on introducing tempos as well over the break

Yes anyone have experiance please help us.

A winter base of 60-70mpw with one tempo and one fartlek per week is ideal. For the tempos, base off effort and feel for certain times. Start with 30 min and build to 60. Because winter training conditions can be tough (don't know where you live though) so putting in the effort is the most important. With that being said, a sub9 type athlete should have no problem holding 5:05-5:15 pace for a 45-60 minute tempo in base phase. For the fartleks, do things like 10x1min hard, 1 min easy with the hard being pretty close to all out. Mix it up with longer fartleks like 8x3min hard, 2 min easy. Also, be sure to incorporate strides after easy runs.

When racing season comes along, a 9:10 3200m indoors should transfer to a sub 9 outdoors, assuming your training progresses. Race some 800's and miles indoors to work on speed.

As a junior I almost cracked a 4min mile and got 8:57 2 mile and would gotten better times if I didn't have an idiot break my leg right before senior track. I went on to run for Oregon.Anyways, your plan looks solid... If I would change anything, I would have you do more of strides, weight training 1-2x week and core workouts to improve your basic speed. Mileage is great if a lot of it is easy with hard tempos and hill repeats do staple together all of the mileage. Good luck

A great training guide for athletes that are transitioning from XC to track

Steve Magness has worked with Galen Rupp and Mo Farah-- He knows his stuff.

https://docs.google.com/document/d/16LvBmTdA3e3XJud_ZPVzbpPEmR_jplW4mlZsTWeJv5g/edit?pli=1

I used this with my son and he ran 9:17 in the 3200 at the beginning of March. He had a relapse of mono and didn't run the 3200 the rest of track season. He ran a 4:18 for the 1600 in May while still testing positive for mono. There is no doubt in my mind that if he was healthy he could have been right around sub 9. His junior year PR in the 3200 was 9:40 and 1600 was 4:27. He worked his butt of during the summer before his senior year to run 15:24 5k in XC.

Steve wrote this plan while coaching Klein Oak High School. The two runners are Ryan Dohner and Will Nation(University of Texas).

Good luck--

What? Since when is a 12 mile tempo at 5:05 pace "easy" for a 9:00 2-miler, especially during base phase. If that's true then you should be easily breaking 2:15 in the marathon as well.

If you can easily manage 5:05 pace for a 4 mile tempo, then you should be good.

Previous mileage? PRs?

Hi, thanks this has motivated me more and the documemt is great i just dont understand it to much because there is a workout for everyday.

Does it matter if I do most running on the roads or will that negatively impact performance

It took me some time to understand it too. After following Steve's training plans for his college team (Houston) I now why.

The training sessions are by weeks. M,W,F are the workout days. Tues. and Thurs. are the recovery runs (take it easy on these days 7:30+ pace).

Sunday is a day off or cross train. It is very important to take some rest.

The first week of training starts the second week of January.

M-- Warm-up for a mile or two and then do your 15 min. LT run.

It will probably be around 5:30-5:50 pace. If you have a heart rate monitor you should be around 180 bpm. Warm down for 1-2 miles. (total for workout 5-6 miles) Good Article:

http://www.scienceofrunning.com/search/label/Lactate%20Threshold

W--

Hill Sprints- 8x10sec

6x60m sprints

http://www.scienceofrunning.com/2010/01/video-hill-sprints-and-running-form.html

F-- Circuit training

Good Video on Steve's circuit training

http://vimeo.com/6538905

Article

http://www.scienceofrunning.com/2009/10/strength-endurance-circuit-video.html

Before starting this plan I would take some time to read Steve's blog. He also has a great book called The Science of Running.

http://www.amazon.com/Science-Running-limit-maximize-performance/dp/0615942946/ref=sr_1_1?ie=UTF8&qid=1415287058&sr=8-1&keywords=Science+of+running

A 45-60 min. tempo at 5:05-5:15 pace is way to fast. There are professional athletes that would have a problem doing this tempo workout. One of them won a silver medal in the 2013 World Championships at 800m.

He is trying to break 9 min. not set the junior WR.

Keep the tempos around 5:30+/- 10 sec. for 20-30 min. Any faster and you will be racing your workouts. When you race workouts you get injured, sicked, and don't perform well during races. Take you time--- I know all high school kids want to break 9:00 and 4:00 but often those kids push it too hard in high school and don't have solid running careers after high school.

The best advice I have ever given my son was to be patient. When you become impatient and want results sooner than your body is ready, you get hurt mentally and physically.

When should i start LT's. i will have a pretty long season about 23 weeks. i was thinking about the 3rd week start. what do you think?

ethiopianrunning wrote:

A 45-60 min. tempo at 5:05-5:15 pace is way to fast. There are professional athletes that would have a problem doing this tempo workout. One of them won a silver medal in the 2013 World Championships at 800m.

He is trying to break 9 min. not set the junior WR.

Keep the tempos around 5:30+/- 10 sec. for 20-30 min. Any faster and you will be racing your workouts. When you race workouts you get injured, sicked, and don't perform well during races. Take you time--- I know all high school kids want to break 9:00 and 4:00 but often those kids push it too hard in high school and don't have solid running careers after high school.

The best advice I have ever given my son was to be patient. When you become impatient and want results sooner than your body is ready, you get hurt mentally and physically.

Can i email you my schedule and you can review it. I was at 50 mpw during cross and am worried 70 mpw will be to much.