Are these good times for the 1600 and 3200?

Question

these are my best times,

1600: 5:42

3200: 11:50

how can I improve these times?

Answer 1

You're starting off great.  Yes those are good times for your age.  Next year you may even break 5 in the mile!  You have to train smart though; I couldn't even break 7 in the mile my eighth grade year but now i am under 5.  You can improve these times by doing interval work.  When you have a hard day, take an easy day.  Never have 2 hard days in a row, and it wouldn't hurt if you had 2 easy days but I usually alternate between the 2.  The only time I'd have 2 easy days is if I had a meet on Monday and Thursday.  I wouldn't do a hard day because I need time to recover on Tuesday and on Wednesday I need to rest for the following day.  Hard day usually means interval work which is running 200's to 1200's at goal pace for shorter intervals, and race pace for longer intervals.  Easy days are usually runs that are at least 30 minutes and feel almost too easy.  You could also incorporate hill workouts for hard days, which is more helpful to cross country runners but still would probably aid you more than weight lifting because you are running when you do it.  Basically the goal is to increase strength.

prs

1600: 4:55

3200: 11:14 (I'm aiming for 10:40-10:50 tomorrow)

Answer 2

you ran a mile in 5:42, that is very good if it is true.

Answer 3

THOSE ARE GOOD

THE RECORD IS SOMEWHERE AROUND 4:30-4:40.

TRY RUNNING AT A CONSTANT SPEED FOR ATLEAST AN HOUR A DAY.

IF YOU DO RACES RUNNING ON A TREADMILL ALSO HELPS BECAUSE IT ALWAYS TRICKS YOUR MIND INTO FEELING THAT YOU RAN FARTHER THAN YOU DID WHEN YOU RUN OUTSIDE WHICH MAKES IT EASIER AND SEEM LESS DIFFICULT WHEN YOU RUN OUTSIDE.

Answer 4

i understand where you at in running, i was also here last year. last year my pr was 5:29, but this year i got it down to 5:14 and next year i would like to run a 4 somthing. anyway all you need to do is some common easy pick ups like a tempo or a farlek.

a farlek is simple you jog for a minute then sprint for a minute at 70% then you continue like that up 4 or 5 minutes then back down.

-do speed work- speed work consists of  800s, 400s, 300s, and 200s. base the time to run off of you pr. so in the 800(half a 1600) you should run about a 171 second, a 2:51. then keep that up for the other distances.

-then you can also do hill running, all that is, is sprint up hills, jog down then do that for times.

-finally a strong core will really help, some strength excercises, and ab work. look around for excercises that work abs and you like.

-lunges help

-finally cross training for instance biking, swimming, kayaking. in order to improve the 3200 or longer cross training is a must. right now  im training for a 50k race. so i know it is nessecary.

Answer 5

The record is definitely not 4:30-4:40 as someone stated before.  My brother's friend ran a mile in 4:19 and I know for a fact he didn't break a world record.

Those are very good times especially for an 8th grader.  My friend's a freshman boy and his fastest 32 is 12:04 and my coach considers him very good for a freshman.  And you are still so young!  In high-school you will get better and better.  If you keep improving imagine how good you'd be in senior year!

12x400m work well.  Keeping on pace is very hard but it's worth it.  Also 5x1200 to build for endurance.  And occassional all-out 5x100 are good to get you running anaerobically (last kick in a race)

But in between, put plenty of recovery runs.  Don't want to get an injury!

Answer 6

What grade are you in?

my best in senior year was 4:52 1600 and 10:58 for 3200. It seems like you pace yourself predy well for the 2mile average comparing it to the 1mile. I would do 200meter sprints, maybe start off with 6 then go to 8 per day to improve speed and leg extensions/flexibility. If you think you have a stamina problem run long distances like a good 5-6mile paced run. Remember to always stretch at least 30seconds in each position and stay hydrated. good luck