What Should I aim for in the 3200 Next Saturday? (4:35 1600 PR, 70 mpw training)

Well you should run close to 10:00 or sub-10:00 with a 4:35 1600...honestly I don't know how you've only run 10:43 at this point.

I think if you push yourself more than you ever have you could run 9:43

This is pretty similar to a kid I coach. His PRs are 57.5, 2:06, 4:33, 9:49 with relatively similar training. I'd expect that you could get under 10:00 for a 3200m, but at this point I'd just aim for 76s to 77 flat with a strong close for sub 10:10, and use that as a stepping stone. If you just want to go for broke you could aim for even 74.x for the first mile, and go from there, but I'd probably lean toward the stepping-stone race strategy to build confidence.

Go out in 75, hit 1600 in 5:00, and then start crankin'. You can't use mileage as a time indicator. You're running a LOT of miles for a 4:35 miler. How old are you? Your 800 is also an outlier: even 30 minutes after a 4:49 you should have been easily under 2:05, especially if you're relatively young with a year-old 55.8 PR. Absent that 2:08 I would have said you're more likely an 800 runner than a two-miler. My guess is your legs are worn out from too many miles.

NWARunner wrote:

I want to at least run sub 10 because my mileage and mile time say I should be bare minimum right there

gahagand wrote:

Well you should run close to 10:00 or sub-10:00 with a 4:35 1600...honestly I don't know how you've only run 10:43 at this point.

I've only run it every other week of my racing season, so twice, and have basically used races to get in shape, so for the 10:43, that was with no anaerobic work whatsoever, and my 10:52 was the same week I ran a 12 miler at 7 flat (I usually go about 8 flat and even that is exhausting, so that killed my entire week) and my 10:51 was a league meet I was just trying to win (came from about 100m back with my kick to win by 1 second). Last year I was on lower mileage after being injured and hated the 3200 (because I had no endurance, so it was terrible) and only ran 11:20s, probably could've dipped under 11. In XC I was in about 10:20 shape, I think (2x4x400 w/ 30 sec rest and 4 min rest cutting down from 77 to 73, averaging 75 was a workout I did).

Thanks, sir

I'm going for broke because I'm using this to decide if I want to run this at districts to qualify for state or do the 800m instead. Thanks for the idea though, I'm thinking 74's sounds like a good idea the first half.

I didn't mean it as a time indicator, I meant I should be aerobically fit enough to carry my mile time to a decent 3200 time, sorry about that confusion. I'm 17 and a Senior. I would agree about the 800, if I were feeling good that day, but honestly, I probably would've had troubles breaking 4:40 that day, I was so exhausted the day before I thought I was sick. I would agree I'm not fresh because of the miles I'm running, but I've PRd by 13 seconds in the 1600 (an 7 in the 800) while my legs feel like crap and that has me excited for when I taper. I'm pretty sure my quads have been sore before every race, but I still run fast and, for the most part, feel good mid race. I'm pretty sure I'm a miler rather than a 2 miler or 800 guy, I just feel so relaxed in the 1600.

Yeah, I’d say sub 10. It sounds like you’re one of the runners that plays soccer on sundays and does a ton of doubles at 8:xx pace.

If you’re running 6:30-7 min pace on your easy days like every other high schooler out there, I’d say you can hit 9:45. If you’re doing your easy days at 8 minutes or slower, I’m thinking you top out at 10:27

Bob Washington - It's funny you say that, I just played soccer for fun on sunday and do all my doubles on a treadmill @ 8:5x (to see HR changes day to day, a fun way to monitor my training since I also do them at the same time every day).

Also, kinda sucks and defeats the purpose of this whole thread, but I'm no longer running the 3200 at that meet because I've only run a 10:52 official race this year and the meet would be putting me in the slowest heat there and so I'm letting my friend run the 3200 w/ his sub 10:30 pr from this season instead of the 1600 and I'm doing the 1600 now (His pr is 4:50 so he would be in the slowest heat for that too, so this puts us both in faster heats for a chance to run faster times).

Sorry about that, but thanks for all the guesses and suggestions! I'm gonna be running the 3200 next week on Wednesday at a league meet and I'll probably try hard like an invitational since that Saturday is just going to be a workout or something.

Unattached Boi wrote:

If you’re running 6:30-7 min pace on your easy days like every other high schooler out there, I’d say you can hit 9:45. If you’re doing your easy days at 8 minutes or slower, I’m thinking you top out at 10:27

^facts

Unattached Boi wrote:

If you’re running 6:30-7 min pace on your easy days like every other high schooler out there, I’d say you can hit 9:45. If you’re doing your easy days at 8 minutes or slower, I’m thinking you top out at 10:27

That's on interesting take on this. Pretty much all of my runs are above 8 min pace, probably closer to the 8:15 - 8:30 pace. I will say though, I can definitely go sub 10:27.

NWARunner wrote:

Unattached Boi wrote:

If you’re running 6:30-7 min pace on your easy days like every other high schooler out there, I’d say you can hit 9:45. If you’re doing your easy days at 8 minutes or slower, I’m thinking you top out at 10:27

That's on interesting take on this. Pretty much all of my runs are above 8 min pace, probably closer to the 8:15 - 8:30 pace. I will say though, I can definitely go sub 10:27.

I’m sorry, but no one can physically go sub 10:27 if they go 8:15-8:30 pace

A 3:18 1200 is pretty solid tho. Bet you coulda gone 4:30 range on that day

Unattached Boi wrote:

If you’re running 6:30-7 min pace on your easy days like every other high schooler out there, I’d say you can hit 9:45. If you’re doing your easy days at 8 minutes or slower, I’m thinking you top out at 10:27

Idiot.

Lydiard Cerutty wrote:

Unattached Boi wrote:

If you’re running 6:30-7 min pace on your easy days like every other high schooler out there, I’d say you can hit 9:45. If you’re doing your easy days at 8 minutes or slower, I’m thinking you top out at 10:27

Idiot.

No, you’re the idiot. Kipchoge said he does EVERYTHING at 80% effort, so that includes regular runs. You think a 4:35 milers 80% effort is 8:xx pace??? I don’t think so. Case closed

Assuming no horrible weather conditions, you will run 10:11.

Oh, that’s a rip. I was just joking about all that other stuff. I recognized you on this thread because we follow each other on strava and decided to troll. Unattached boi as well. Good luck with your race!! I definitely do think you’ll go sub 10 and prob sub 9:50 in a good race

Bob Washington wrote:

Lydiard Cerutty wrote:

Idiot.

No, you’re the idiot. Kipchoge said he does EVERYTHING at 80% effort, so that includes regular runs. You think a 4:35 milers 80% effort is 8:xx pace??? I don’t think so. Case closed

Easy runs should be done by feel.

Lydiard Cerutty wrote:

Bob Washington wrote:

No, you’re the idiot. Kipchoge said he does EVERYTHING at 80% effort, so that includes regular runs. You think a 4:35 milers 80% effort is 8:xx pace??? I don’t think so. Case closed

Easy runs should be done by feel.

https://twitter.com/nickwillis/status/1118869944022773760?s=20

Yes, by feel. And if that feel is over 8 min pace, you aren’t in shape for sub 10.

Let me guess, you ran D1 back in ‘76 and now you are winning your local 5k’s in 19:30. Get your facts straight before you try to tell me what’s up smh