Can some one help me?
I need a 16 week training program for the 3200m (2mile) race. My fastest time last season was 10:05 for the 3200m and 4:41 for the 1600m. I am looking to go sub 9:40 or better. The only problem is my current coach knows nothing about running. I need a program with specific speed and recovery work outs. We normally have track meets on saturdays and wednesdays and the last three weeks is districts, regionals and states. Any advice at all would be great, thanks!
What your going to have to do is look into some Renato Canova threads (Coach of Shaheen, who set WR in Steeple) and figure out what would be best. Do a search and figure out what would be best. I don't mean to be cruel here, but no one is going to give you a 16 week training program for a 2-mile.
Monday: workout
Tuesday: recovery
Wednesday: workout
thursday: recovery
friday: pre-meet day
saturday: race
sunday: long run
at our school, we use(d) wednesday dual meets as workouts, if we have to run them.
preseason:
1) 4-6xmile w/2-3 min rest
2)fartlek: 1min slow, 2 min medium, 3 min controlled fast for a total of ~40 minutes
3) long hill repeats
early competition season:
1) "Arkansas": 400-600-800-1200-1600-1200-800-600-400
2) 6-8x1000 or 1200m w/ 1:30 rest
3) 20-25x400 w/same rest as rep, or less
mid/late competitive season:
1) 6-8x800m
2) 15-20x400m faster than before, a little more rest
3) 6-8x600m + 4x400
championship:
1)8x400m
2) 4x600 + 4x300 + 4x200
3) 10-12x300m
i hope this helps, im more of a 800m/1600m guy, my workouts are usually geared to that, but i did pay attention to my friends as they ran.
kingofthehalf wrote:
Monday: workout
Tuesday: recovery
Wednesday: workout
thursday: recovery
friday: pre-meet day
saturday: race
sunday: long run
at our school, we use(d) wednesday dual meets as workouts, if we have to run them.
preseason:
1) 4-6xmile w/2-3 min rest
2)fartlek: 1min slow, 2 min medium, 3 min controlled fast for a total of ~40 minutes
3) long hill repeats
early competition season:
1) "Arkansas": 400-600-800-1200-1600-1200-800-600-400
2) 6-8x1000 or 1200m w/ 1:30 rest
3) 20-25x400 w/same rest as rep, or less
mid/late competitive season:
1) 6-8x800m
2) 15-20x400m faster than before, a little more rest
3) 6-8x600m + 4x400
championship:
1)8x400m
2) 4x600 + 4x300 + 4x200
3) 10-12x300m
i hope this helps, im more of a 800m/1600m guy, my workouts are usually geared to that, but i did pay attention to my friends as they ran.
Couldn't have said it any better myself. Practical and true advice right there man...take it and run (pun intended...i suppose).
thanks for the help guys