Mile repeats for a 9:00 3200 runner

I usually do my mile repeats at 5 flat pace, (4:55-5:05) but again, I'm barely sub 10 and I only do 2-3 per session. I probably have no place giving advice lol. I'd say you'd want to keep it sub five tho.

That is a 5k workout.

If you want to do mile repeats at 3000 pace, you should be able to do 3 of them with very little rest.

If you want to do mile repeats at 5000 pace, you should be able to do about 5 of them with very little rest.

If you want to do mile repeats at 8000 pace, you should be able to do about 8 of them with very little rest.

You see the pattern here?

Caruso > D.Rose! wrote:

If you want to do mile repeats at 3000 pace, you should be able to do 3 of them with very little rest.

If you want to do mile repeats at 5000 pace, you should be able to do about 5 of them with very little rest.

If you want to do mile repeats at 8000 pace, you should be able to do about 8 of them with very little rest.

You see the pattern here?

I see the pattern. The pattern that you do not have a clue

NotNicoYoungButPrettyGood wrote:

How fast should a high school 9-flat 3200 runner do 1600m repeats? I'm asking in the context of a 4-5 x 1600 track workout with decent rest in between, not a time trial or race-level effort. If a runner could do 5x4:45 in trainers, would that be an indication of 9 minute fitness? 4:50? 4:40?

Or in general, how much slower than 3200 pace should 1600m repeats be done to be an effective interval workout?

I'm a high school senior just trying to get good. Thanks for any advice.

Not the same workout, but I used to do 3x1600 in 4:30 w/a two-lap jog rest. I wasn’t all out but they were very challenging. That’s when I knew I had sub-9:00 fitness.

coach in California wrote:

Caruso > D.Rose! wrote:

If you want to do mile repeats at 3000 pace, you should be able to do 3 of them with very little rest.

If you want to do mile repeats at 5000 pace, you should be able to do about 5 of them with very little rest.

If you want to do mile repeats at 8000 pace, you should be able to do about 8 of them with very little rest.

You see the pattern here?

I see the pattern. The pattern that you do not have a clue

Oh? Why don't you enlighten me.

NotNicoYoungButPrettyGood wrote:

How fast should a high school 9-flat 3200 runner do 1600m repeats? I'm asking in the context of a 4-5 x 1600 track workout with decent rest in between, not a time trial or race-level effort. If a runner could do 5x4:45 in trainers, would that be an indication of 9 minute fitness? 4:50? 4:40?

Or in general, how much slower than 3200 pace should 1600m repeats be done to be an effective interval workout?

I'm a high school senior just trying to get good. Thanks for any advice.

Best advice is that you should not do them the way you think you should do them , lol..

You need two types of intervals ( + easy runs of course) to be sure to do the smartest training for you . One maxVO2 interval 15-20 X 400m at 70 sec and one LT interval 5-8 x 1600m at 5:02 min . Both intervals needs your individual very best rest after every rep and then you just walk easy between until your heartrate is back to 120 bpm. It looks to be too easy to give the desired result but it functions every time. Good luck!

- The magic is on - :)

nothing at higher speed or even at pace for economy?

If this is a 5k workout, what are good 3200m workouts?

Also, I don't think most 3k runners can do 3x16 at 3k race pace in a workout with very short rest. If they can, they are either racing the workout or underperforming in races. Doing 5x16 on short rest sounds more like an 8k indicator than a 5k indicator.

NotNicoYoungButPrettyGood wrote:

If this is a 5k workout, what are good 3200m workouts?

Also, I don't think most 3k runners can do 3x16 at 3k race pace in a workout with very short rest. If they can, they are either racing the workout or underperforming in races. Doing 5x16 on short rest sounds more like an 8k indicator than a 5k indicator.

Yes, most people can do 3 x 1600 at 3K race pace in a workout with 30-60 seconds rest in between unless they are mentally not up for it.

Personally I'd rather see you do 5 x 1000 at 3K race pace with 60 seconds rest to start. However, I'd do that later in the season if the 3200 is your focus. Early in the season I would do more workouts at mile pace or faster and 5K pace or slower.

5 x 1600 at 4:45 tells me you're around 9:10 shape for 3000 unless you took long rest periods, in which case you might be closer to 9:20. I'd say you have a legit shot at breaking 9:00 this season if you truly averaged 4:45 in trainers for 5 x 1600.

Caruso > D.Rose! wrote:

Yes, most people can do 3 x 1600 at 3K race pace in a workout with 30-60 seconds rest in between unless they are mentally not up for it.

You are clueless. Looney. Probably never run a step in your life. Youve certainly never raced. I think the word im looking for is moran.

Caruso > D.Rose! wrote:

Yes, most people can do 3 x 1600 at 3K race pace in a workout with 30-60 seconds rest in between unless they are mentally not up for it.

in what universe

Yes, thank you. I'm still looking for workout recommendations, but not these.

Well, there this though wrote:

Caruso > D.Rose! wrote:

Yes, most people can do 3 x 1600 at 3K race pace in a workout with 30-60 seconds rest in between unless they are mentally not up for it.

You are clueless. Looney. Probably never run a step in your life. Youve certainly never raced. I think the word im looking for is moran.

I've been a successful athlete as well as a successful coach. Have taken a team to NXN. 4 individuals to NXN. 4 individuals to Foot Locker. 2 boys sub-9:00. 4 boys at 4:11 or faster. There are other coaches with more success, of course, but I've done alright in the short time I've coached at the high school level.

NotNicoYoungButPrettyGood wrote:

If this is a 5k workout, what are good 3200m workouts?

Also, I don't think most 3k runners can do 3x16 at 3k race pace in a workout with very short rest. If they can, they are either racing the workout or underperforming in races. Doing 5x16 on short rest sounds more like an 8k indicator than a 5k indicator.

12 x 400 or 6 x 800 at 3200 pace with 200 or 400 jog is a solid basic workout. Doing the 400s, I favor starting a little slower and finishing faster.

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ThatAverageRunner wrote:

Caruso > D.Rose! wrote:

Yes, most people can do 3 x 1600 at 3K race pace in a workout with 30-60 seconds rest in between unless they are mentally not up for it.

Personally I'd rather see you do 5 x 1000 at 3K race pace with 60 seconds rest to start. However, I'd do that later in the season if the 3200 is your focus. Early in the season I would do more workouts at mile pace or faster and 5K pace or slower.

5 x 1600 at 4:45 tells me you're around 9:10 shape for 3000 unless you took long rest periods, in which case you might be closer to 9:20. I'd say you have a legit shot at breaking 9:00 this season if you truly averaged 4:45 in trainers for 5 x 1600.

0/10

I'm finding it interesting how many people find what I'm saying unbelievable. Meanwhile the second post was someone stating they'll do 2-3 x 1600 at 3200m pace. Another person further down states essentially the same thing. Then another person comes on and says they prefer 6 x 800 with 200 jog, which is very similar to the 5 x 1000 with 1' rest I suggested.

What part exactly are you guys finding so unbelievable, the short rest? You guys sit around for 3-4 minutes or more and find 30-60 seconds rest unbelievable? I'm not threatened by it or anything, I'm just curious which part exactly is so foreign to you.

30s rest is extremely short. The other workouts are ambitious too, but a 200 jog really slowly could take 90s-2mins, and that's after 400s or 800s.

30s after a 1600 doesn't do much for recovery.

I did 6x1k on 1min rest a few weeks ago, and it was tough to do them close to 5k pace. I don't think I would've had any shot at 3k pace, even at an all-out effort. Racing with spikes and competition is just different.