3200 improvement

High School Running High School Training

8 years ago 06/04/2015 3:16pm EDT

I need to improve in the 3200 next season. My problem is that I have decent 1600 speed (4:30), but I don't seem to have the stamina in the second half of a 3200, and I end up running in the 9:40s. I would really like to get down to 9:30 or better. I'm sure I need more mileage. This summer I plan to get up to 75 mpw for XC, and that's the most I've ever done, so I hope that will carry over into track.

What kind of mileage should I shoot for in winter/spring? Long runs every week? How fast a tempo run? And do I need longer intervals? What is a key workout that will help me in the 3200?

8 years ago 06/04/2015 3:31pm EDT

re: slowingdown

I have a friend who runs 4:30 and 10, so I think you are doing pretty good.

Then again, my friend got 10:30 as a freshman, and he maintained his 4:30 from soph year, and didn't improve one bit.

8 years ago 06/05/2015 1:14am EDT

re: slowingdown

one long run a week ~12

hills - 16 x - hill ~ 100yd ( gradual grade) even better run a rolling hilly course - about 6-8 miles

2 tempo rens one medium @ 8 miles

one @ mh 6-7 miles

one 16 x 400 @ mh with ~60-90 sec rest.

run stride before and after workouts.

run in mornings 3-5 miles

rest sunday

thats roughly 58 miles - make adjustments as you proceed. Should be increasing that in small increments as you body adjusts. Your mileage may vary.

Important find someone to run with or 3 or 4 other guys in roughly your condition. This should sound familiar to you

8 years ago 06/05/2015 2:09am EDT

re: slowingdown

Only very endurance oriented runners will be able to run under 9:40 with a 4:30 mile PR. 9:42ish is about what I would expect for a high school 4:30 guy. My runners who can do 3200m in under 9:30 can all run the mile in 4:25 or better.

You just need to get faster in general.

8 years ago 06/05/2015 10:38am EDT

re: slowingdown

I was in a similar position my senior year ran 9:55 in 3200m. Two years later, ran an 8:32 3k. I could give you some advice if you wanna send me an email. austin.wigent@gmail.com

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