3200 training/warm up for races

High School Running

9 years ago 04/27/2015 2:12pm EDT

Ive been in track for 3 years now and I don't know a proper warm up now because my coach doesn't care too much about the team, in addition the college I want to go to wants me to go sub 10 to make the team my pr is 10:24 and I don't know if I'm doing my training right help please?

I'm on 50 miles a week.this is my week

M-9 miles lr

T-1 mile warm up 4 miles all out

W-8 mile easy

T-1 mile warm up 8 miles all out

F-7 mile easy

Sat-1 mile warm up timed mile cool down mile then 9 miles easy through out the day

Sun-8 miles easy

9 years ago 04/27/2015 2:21pm EDT

re: Small body

racing 3 times a week you bout to burn out. Do some mile repeats or 800 or 400s to get comfy with a pace you are trying to Hit during the race do that like once or twice a week but not same workouts

9 years ago 04/27/2015 9:51pm EDT

re: Small body

well, if you're doing multiple 7 and 8 milers a week, dont have your long run be 9 miles, make it 10-12 ATLEAST, and try some speed work dude

9 years ago 04/27/2015 10:41pm EDT

re: Small body

Yeah, build the long run up to 12 miles. That's a good way to build up your endurance, which is fairly important for the 3200. Also, your workouts are horrible. Look online for a real training plan and use their workouts. Anything is better than a meaningless "8 miles all out".

In regards to your warm-up, there's no best option. You have to do whatever YOU feel gets you ready to race. I like longer warm-ups and some dynamic drills, but you've gotta figure that out for yourself.

9 years ago 04/28/2015 8:08am EDT

re: Small body

Small body wrote:
Ive been in track for 3 years now and I don't know a proper warm up now because my coach doesn't care too much about the team, in addition the college I want to go to wants me to go sub 10 to make the team my pr is 10:24 and I don't know if I'm doing my training right help please?
I'm on 50 miles a week.this is my week
M-9 miles lr
T-1 mile warm up 4 miles all out
W-8 mile easy
T-1 mile warm up 8 miles all out
F-7 mile easy
Sat-1 mile warm up timed mile cool down mile then 9 miles easy through out the day
Sun-8 miles easy

PAAVO!!!!!!!

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3200 training/warm up for races

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