Sub 10 3200m training plan critique

High School Running Distance

5 years ago 12/16/2018 10:03pm EST

Hi all,

I have goals of 9:55 in the 3200m and 4:35 in the 1600m.

PRs

1600m: 4:55

5k: 17:52

I am currently a senior with plans of joining the military after high school. I want to do something special before I leave high school and I think I have made a somewhat decent running plan. Monday's and Wednesday's I do longerish runs and I run the last couple miles at a higher end aerobic pace, perhaps 6:30 to 7:10. Tuesday, Thursday and Friday are easy slow aerobic days, pace ranging anywhere from 7:45 to 9:00, sometimes I do strides at the end. Saturday is the long run and that is typically a progression. I usually average out the pace to around 7:20ish. I can already somewhat feel myself getting better, I have been very consistent. I have never run this much before in my entire life, I have never been consistent at all but something in me has just clicked over the past couple of months. I think I am doing the right thing, but I would like some more opinion and perhaps a discussion.

Attached is the mileage progression

https://imgur.com/gallery/TXvvO88

I need to know if this is too much or not enough. In February, I plan to drop mileage to around 50. I will be dropping the long run on Wednesday and replace it with a 20 to a 30-minute tempo run. Track starts March 6th I believe, so I will start hard, true tempo efforts one month out before track.

Another side note is that I have started to lift a lot of weights, I started back in September and have gained about 10 pounds of muscle. I typically do pushups, dips, pullups and some core. I do military press and curls as well along with hitting the bench press. Will this have an effect on my running? I am now 5'11 160.

Am I on the right path for a sub 10 3200m, in other words, is it probable?

5 years ago 12/17/2018 2:59pm EST

re: pleb_runner

It’s funny, we have relatively the same goals. I aswell log my miles on paper too. But with that said, i would say you don’t want to increase too soon, you’re doing 10 mile jumps which seems inconsistent too me. I add about 2-4 miles a week and am going to plateau it at 65, then come down to 55-60 when actual track starts. Along with that, I do strides atleast twice a week and hill sprints twice a week, because I have an easy accessible hill near my house. Besides that, I do doubles twice a week, weight room for soccer, and my personal core workout everyday. Hope this helps, and hopefully we both achieve that sub 4:35!

5 years ago 12/18/2018 3:22am EST

re: pleb_runner

I think the mileage is good a long as you are recovering properly (eating enough and sleeping enough).

Lifting is good although you may want to cut out some of the upper body, specifically the curls or any other exercises that hits one specific muscle group. Big compound leg lifts such as squat and deadlift are what will benefit runners the most, as well as a few explosive plyos to compliment the strength.

Otherwise your plan is good. You can only improve so much in 6 months even if you do everything perfectly, but you won't know how much that is until you try. I like the higher end aerobic finishes to the longer runs and stuff. Keep up with strides and or add in hill sprints.

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