Hey i've got a really big 3200 tommorrow, my pb is 11:20 but I deffinately have to go sub 11, any advice?

Question

Hey i've got a really big 3200 tommorrow, my pb is 11:20 but I deffinately have to go sub 11, any advice?

Answer 1

That is a big leap. Drink a lot of water and rest. It is going to be hard, but you might be able to go sub 11.

Answer 2

..

The difference between 11:20 and sub 11 is not significant, this is quite doable.

A lot affects any race, your condition, the competition.  Whether you can lead or follow.

All things equal, consider a strategy that allows you to position yourself well in the race, recover, then finish quickly.

For example, for a sub-11:00 2-mile (3200 meters),

First half - 82, 83 quarters for a 2:45

Second half - 82, 83 quarters for 2:45, 5:30

Third half:  84, 84 quarters for 2:48, 8:18

Last half:  82, 79 quarters for 2:41, a 5:29, a 10:59

The tough part is the 7th quarter.  You've got to psych yourself up, however you do that, to make your move with two laps to go, and to gradually increase your pace back to your average pace.

Likely, if you are at all near your target time, the 79 (or faster) last quarter won't be a stretch.

Regards,

Running_Dad

Answer 3

Honestly, DO NOT do anything different then you would on any other day, until about 2 hours before your race, drink some energy drink or do something (like listening to music) to get yourself pumped up. About 30 minutes before your race warm up for 5 minutes and stretch really good. Then do a Jun (not a hard run but a jog/run) for one lap around the track, put on your spikes and do 3 acceration drills (starting out at a jog and go into a 90% sprint on the straightaway) then walk back and do it again 5 minutes before your race do any final preparations (Example: I always say the Lords' prayer before i race) then get out there and stay with someone that is seeded with like a 10:45 or 10:30 and stay with them as long as you can, and DO NOT let anyone pass you! GOOD LUCK!

Running_dad: Although your stategy would work, keep in mind that keeping the exact same pace of 5:30 and 5:29 is nearly impossible for a high school or college athlete, a 5:20 and 5:39 is more likely.

Answer 4

Get a lot of sleep and drink a lot of water throughout the night if you can.

Answer 5

Sleep well tonight

Drink water in the morning, and caffeinated sports drink

Eat a cereal bar about an hour before the run

Pace yourself well -dont start too fast and get tired

Follow close to someone who can can a 10:45 for 3200m - dont let them beat you

And most importantly, you know you can doit - so go out there and do it