What workouts would you say indicate sub 10 3200 fitness? I'm a more strength oriented runner if you need that info (way better at XC than the mile).
What workouts would you say indicate sub 10 3200 fitness? I'm a more strength oriented runner if you need that info (way better at XC than the mile).
Work it wrote:
What workouts would you say indicate sub 10 3200 fitness? I'm a more strength oriented runner if you need that info (way better at XC than the mile).
5 mile tempo at 4:50 pace. If you can nail this workout there is a 67.234% chance you can go sub 10.
The week before I went sub-10, I ran 16x400 in 72 (90s rec) 5 min rest then 4x300 in about 52. My race was a PR by 24 seconds (I had run 10:20s a bunch of times)
If you are aerobically strong, run a few 1600 races to sharpen up for goal race. If you can get near 4:40 (even 4:45 if really strong) you are close. Speed guys have to run at least 4:35 to break 10.
Shooting Star wrote:
The week before I went sub-10, I ran 16x400 in 72 (90s rec) 5 min rest then 4x300 in about 52. My race was a PR by 24 seconds (I had run 10:20s a bunch of times)
If you are aerobically strong, run a few 1600 races to sharpen up for goal race. If you can get near 4:40 (even 4:45 if really strong) you are close. Speed guys have to run at least 4:35 to break 10.
Thanks that's very helpful.
Last year I ran 5:09 1600 and 10:40 3200 btw. I ran a 16:58 XC 5K this past season.
You might have a ways to go. With good endurance I would expect 16:30 on a fair course to break 10. Keep working though, like I said, it came together for me in one of my last races of an injury-troubled HS career.
Senior year my best mile was 4:59. 10 days later ran 10:05 5:04/5:01 for the deuce. As you can see I wasn't fast but once I locked onto a pace I could hold onto it.
Senior year my best mile was 4:59. 10 days later ran 10:05 5:04/5:01 for the deuce. As you can see I wasn't fast but once I locked onto a pace I could hold onto it.
7x800 metres, ave., 2:29 (or better) with 2 minute jog recovery
Shooting Star wrote:
You might have a ways to go. With good endurance I would expect 16:30 on a fair course to break 10. Keep working though, like I said, it came together for me in one of my last races of an injury-troubled HS career.
Yes, sub 10:00 is my A goal, with sub 10:10 as my B and sub 10:20-10:25 as my C, presuming I'm healthy, I know 10:00 will be very difficult but I am willing to do the work. Thanks for the help
BTW the 16:58 was on a course that was moderately hilly, mostly flat with 1 significant hill.
You can do it grasshopper wrote:
Senior year my best mile was 4:59. 10 days later ran 10:05 5:04/5:01 for the deuce. As you can see I wasn't fast but once I locked onto a pace I could hold onto it.
sounds a bit like me, although I'm not sure my times would be quite so extreme. Thanks for the encouragement