Could someone help me with distance running questions?

Question

I am a freshman in high school and i want to run better in track. I want to run the 3200m next year for my school. My mile time is 5:30 and my 5k time is 19:10. I have never run the 3200m competetively. My 2 mile times for 5k's are usually around 12:05 though. Could someone give me workouts so that i can break 11:00 in the 3200m by giving me some workouts. Thanks.

Answer 1

Get a get start on the first 2 laps, coast it for the next 6 laps, but don't lose pace, and then pick it up again on the last 2 laps. From what I'm reading, you're doing very well enough to break your personal best. Just need to stay focus and ignore everything else, don't get discouraged if someone passes you by.

Answer 2

These questions are very hard to answer. There are too many ways to train but I can help by telling you how to race. There are so many strategies you can use to run a race. When 800/1600 runners race a mile they usually use a sit and kick tactic where you hang with the lead pack then out-kick the leader in the last 300/200 meters. 1600/3200 runners usually can hold a set pace for longer. If I were you I would set a strong pace and burn all the 800 runners so you will have so much of a lead they can't catch you. If your in a race where you know you can't win, don't try and race the leaders because you will burn out and run a slow time. If I was in that position I would just set a reasonable pace and just focus on setting a PR. The hard part is letting people pass you, but if you stay focused that wont happen much longer. ;)

Answer 3

run xc too!!

Answer 4

Get a good head start, then pace. Last two or so laps, start increasing the pace until the end.