First time running it . I have a 5:17 pr and need help with pacing/strategy
First time running it . I have a 5:17 pr and need help with pacing/strategy
Typically with a 3200 you want to run negative splits for the 1600. For example i went through the 1600 in 4:34 then closed in 4:28. You want to feel as relaxed at you can in that first mile so its much easier to hit the gas and finish strong. My mile PR at the time was 4:18
With a PR of 5:17 i would suggest going through the 1600 in roughly 5:35ish? This allowed you to hopefully be feeling like you have enough energy to start picking up that second 1600
Feel free for anyone to comment or adjust what i'm saying.
Be careful. I am a hs senior with PRs of 4:51 and 10:40, both run this indoor season. When I was just starting out sophomore year my mile PR was ~5:20 the first time I ran the 3200. I thought I would go for an 11:30 because my pace chart said I could do it. Nope. I didn't have nearly enough aerobic strength and I ran a 12:26. So go out conservatively is my tip, just for your first time. Then gauge the effort and estimate how fast you can go running slightly negative splits.