3200 training

sorry forgot to post the log for this winter. here it is https://docs.google.com/document/d/16aSNQUOvp0Yl4bR75KeMKOEUyGJvUwF3ETC28ePJg-s/edit

NolanMan2 wrote:

Hey I am a Senior this year and I really want to hit my goals this season. I want to hold my schools record in the 3200 which is 9:43 I ran a 16:53 at the state XC meet this year which is fairly flat and I had run 40-50 miles a week that summer with zero speed and no workouts all doubles and all really really slow this winter Ive been keeping a training log and I'd like to know if what i've been doing will give me a shot at my goal and any advice/tips or workouts you think would help would be great as well thanks

That's a pretty big goal. Your CC time doesn't indicate you can do it, so you will need to really improve, OR you are one who is better at shorter distances.

What is your current 3200 PR?

Advice:

Do not run a 3200m race. It is not an event. Do IAAF list WRs for it? No. Does USATF? No. Does T&FN? No. Why is this? Why do Daniel Komen and Genzebe Dibaba not have 3200m PRs?

Let me ask a non-rhetorical question. What event organizer would offer such a thing? Do they offer a 9km event also? Get ahold of yourself and run real races. If you can't quote a WR for a certain distance, you should be embarrassed quoting a PR for it!

sorry my state has a high school record for it thats what we run so thats what I run thanks

also current PR was a split in my 5k at state XC 10:45 otherwise officially last spring I ran a 11:04 in march and ran a 5:04 in the 1600 (ran that once) and ran a 2:08 in the 800

Oh, bummer for you man. I decide my own race distance. Just got a new governor here; he'll have as much input into my training and racing as the last one. Choose you own destiny!

To break 9:43 for 3200, you need to break 16:00 for 5K. So you are going to need to work on your speed and your endurance. Probably need to up your mileage too. You didn't say what your PR was for the 1600m?

My PR in the 1600 is 5:04 only ran that once last spring though and I have been working on speed every monday and wednesday morning and strength on friday mornings and I have been running 70 miles a week the last few weeks

Increasing your weekly mileage from 40-50 miles to 70 miles a week should do a lot to improve your endurance. When I said, you need to work on your speed, I was thinking of your mile speed and not so much your sprint speed. For that a workout like 8 x 400m @ mile pace should help.

These guys are all trying too hard. 9:43 ain’t that hard. 50 mpw is certainly enough, if you want to go to 60 you can but don’t bother going higher than that. Fwiw my high school had more people break 9:30 in the 3200 than 16:00 in the 5k, you just have to train your speed a little more. Do consistent lactate threshold work (for you, probably roughly 5:30 mile pace), some speed work anywhere from 400-1600 pace, and throw in some simulation workouts at goal 3200 pace to help you know what that pace feels like. Do a speed workout every Tuesday, threshold Wednesday, and either race or simulation workout on Friday. Rest of your running should just be easy mileage, try to get a 10-12 mile long run once a week too. Have fun.

Did a workout last week like that 8x400 hit 70 seconds every time and 68 a few times with 2 min rest

No One Else Will Say It.... wrote:

Advice:

Do not run a 3200m race. It is not an event. Do IAAF list WRs for it? No. Does USATF? No. Does T&FN? No. Why is this? Why do Daniel Komen and Genzebe Dibaba not have 3200m PRs?

Let me ask a non-rhetorical question. What event organizer would offer such a thing? Do they offer a 9km event also? Get ahold of yourself and run real races. If you can't quote a WR for a certain distance, you should be embarrassed quoting a PR for it!

+1

Americans stop being hay and start either running 3000m or the full two miles. You run the standard metric distance for all the other events. So why not the same for the longer distances? Who was the bright one that said we should race the 1600m and 3200m instead of the 1500m/3000m?

gahagand wrote:

These guys are all trying too hard. 9:43 ain’t that hard. 50 mpw is certainly enough, if you want to go to 60 you can but don’t bother going higher than that. Fwiw my high school had more people break 9:30 in the 3200 than 16:00 in the 5k, you just have to train your speed a little more. Do consistent lactate threshold work (for you, probably roughly 5:30 mile pace), some speed work anywhere from 400-1600 pace, and throw in some simulation workouts at goal 3200 pace to help you know what that pace feels like. Do a speed workout every Tuesday, threshold Wednesday, and either race or simulation workout on Friday. Rest of your running should just be easy mileage, try to get a 10-12 mile long run once a week too. Have fun.

What's the benefit of doing a speed session on Tue and a tempo on the following day? Shouldn't it be an easy recovery day?

easy days, hard days is not the end all be all. Sometimes it is a good idea to do back to back hard days or a day in which you do a workout in the morning and evening. Also, depends on the kind of workout you do, if you do some strides, 150-300 meter reps (not many just 4-6 to get the legs going) or short hill reps (not many either 4-6 reps is plenty)the day before a actually hard day is actually a good idea to the muscles ready. If you built a good enough base, you can do 3-5 days straight of workouts. Look up Peter Snell training for example.

Hey, I saw to my surprise this thread was still alive only to find this post. Since when do 'they' decide what events you run? Who are 'they'? When I was in HS I ran 10km as my main event and an occasional marathon, as everyone did back then, or so it seemed. 3 or 4 of us would ride to one together, so I was far from unique at our school.

Are these the events 'we ran' in that state? I guess so, but the State Legislature probably had no opinion. When did governments start laying down decrees such as: 'Everybody under 19 years old in this State shall compete at 7-1/2km (or some other random distance)'? I can tell you that no School Board official ever approached me. We were all simply allowed to pick our own events. What changed?

Looks like your still improving a lot so its possible. I had an athlete with a similar PR in XC who went 9:46 outdoors for 3200 so if you put in the work it’s definitely possible. Keep working at it.