3200 sub 10 workouts

8 x 400 @74 seconds with no rest

Hey man, you’re kids are hungry how about hop off the forum and go make them dinner?

Assuming you're decently aerobically developed, I'd say you'll want to run 69~72s for 10 or 12x400, because that's just over the pace for an equivalent mile time (sub-4:40).

I did 10x400 in 76-77 and ran 5:01 and 11:05 the week after (yes, a lot slower than you).

Bear in mind this is a rule of thumb from my coach and I'm no expert. Good luck with sub-10.

Thanks, I’ve been sick and ran a really shitty TT today, maybe it’s my sore calf’s, idk. I’m more of an aerobic runner I believe, I put in some 50+ weeks this base. Gonna get back up to 55 this week hopefully and maintain that. Probably gonna be shooting for 2-3 workouts a week. I really just want to go to state as a sophomore. What’s the rest like in your 400s? My recent 400s went like this ;1:15.65,1:13.07,1:11.92,1:11.53,1:11.65,

1:11.46,1:11.63,1:12.08,1:12.56,1:11.81

Last 2 laps were killer, hopefully will get in a good session on Thursday. And get a nice long run in on Friday, maybe 12-12.5.

I don't know because 1) I'm not there yet, and 2) I am not a coach, however, if I were to guess, if you can run 4x800 w/ 200m jog rec. working down from 2:31 to 2:28 with even splits or negative splits (by 1-2 sec) you should be able to. That seems more like a peaking workout though, so be careful when planning your season. 400s are a bad predictor because your body might not even get to vo2 max in that amount of time, longer reps are better for a 3200 runner (ie 800m+ @ 3200 - 10k pace) w/ shorter reps at the end for speed.

I’ve not technically broken 10:00 yet, but I’m pretty sure I’m close. (9:30 3k a month ago and I’ve improved since then)

Things I have done:

5*1000 in 3:12 with 2:30 rest

10*400 in 70-71 with 60 seconds

25 minute tempo at 5:40 pace

6*800 in 2:30 with 2:30 rest

These are about as universal workouts as you get.

And I’ve done all of these and still haven’t technically broken it yet... but if you can run these and you have good endurance, you will probably be close enough to target the pace for each race.

Also, being able to run 1600 in 4:40 low is a big deal. I think the biggest reason I haven’t broken ten yet is because my mile isnt great right now, 4:40 high, and that is just not enough speed to break it.

Good luck!

Unless your target race is in a few weeks (indoors), you're going to peak early running those workouts at this point of the season. Save those faster workouts for ~6 weeks before your target meet.

pls help wrote:

Just getting back into the routine of running workouts. Last week I did 10x400 @1:13 avg with 90 sec rest. Any universal workouts for a sub 10 3200.

Those 400s don't indicate a whole lot. As previously mentioned, 800m or even 1000m would give you more bang for the buck. 800s in 2:26ish would indicate sub 10 ability.