My current pr in the 3200 is 9:58. My section championships is this Saturday and I am wondering what time I can expect to run based off today’s workout. This will be my last hard workout before Saturday.
4 by 800 with 3 min recovery
1.2:29
2.2:25
3.2:27
4.2:27
4 by 400 with 90 second recovery
1.1:13
2:1:13
3.1:13
4:1:08
4 by 200 with 200 walk recovery
1.33
2.34
3.33
4.30
Bump
Yes. Just recover now. 9:58 is already really close.
This is a going into my memory banks from a long time ago circa 2002-2003. I ran a 9:33 3200M and when I would do 800 repeat work outs I think I was around 2:20 or so for those. Bear in mind, I ran the 3200M a total of three times senior year when I decided last minute to try that race since I could not seem to break 4:30 in the mile and needed a 4:24 to qualify for state. I typically did the 4x800m, the 800m, 1600m, and 4x400m every meet. The first time I ran I ran the 3200M was about mid way through the season at 9:57 basically by myself with no competition. Then Sectionals came. Fierce competition. Went out in a 4:46 first mile to keep up with top two guys and followed up with a 4:47 second mile. I was in between 1-3 the entire race until the last 300M when I ran out of gas and took 3rd. Point is, I knocked 20 seconds off just having some competition and someone to pace off of. I think you may surprise yourself. Good luck!