How can I drop my times in track?

Question

I run a 12:20 3200 and a 5:45 1600. Those times are OK-I'm a freshman girl. I want to drop the 3200 time by a minute and 1600 by 30 seconds by the time I graduate from high school. What kind of workouts should I be doing to achieve these times? I would love to run that fast next year so I can run against Jordan Hasay (while I watch her lap me) in the state meet I would have to break probably need to break 11:20 in the 3200 to do this though.

Answer 1

+1 on the interval vote.  At least twice a week for speed work, and vary is up with fartlek run workouts.

Answer 2

First off, your times are already pretty competitive, girls in my leauge would love to run your times I think for distance running,improvement is very easy as long as your committed. First off run cross country of course, work hard during that time also. it strenghtens you for track. during track, I remember doing a good tempo run 5 to 7 miles on monday's sort of a recovery day and do a easy run 2 to 4 miles on tuesday. Wednesday we always stayed on the track, usually doing 400 repeats, 8 to 12 of them. Wednesday's were back on the road, working on pacing, and we never really worked out on friday's, it was always recovery for staurday's race. but with a weekly routine like this, I think it's pretty consistent and improve usually follows, for me it did. I dropped from 5:30's to 5:04 and 11:50's to 11:09s, haha now i know thats not competitive at all, but I was thrilled. O, and no worries about hassay....If i ran in the boy's race, german might have overlapped me twice! good luck!

Answer 3

well first of all you are fast, fast,fast. and you are a freshman. i am looking forward to seeing you break some records by the way. as for Hasay. you have one year to beat her(if i am not mistaking). but if you work hard over the summer she will have to try to beat you. just know that you have to be ready mentally as much as physically. you have to believe you can do it!!

for right know i think you should build your endurance, and when the season starts you should do 800m,1200m,1600m intervals. i just know you can do it. remember to say hey sparks on your interview about your victory. good luck

Answer 4

intervals. intervals.

Answer 5

youre a very fast runner, and those are good goals. here is a site that has more info than I care to repeat, written mostly by runners instead of people with a pruduct to push. http://www.howtobefit.com/running-traini... especially check out the fartlek article, cheers!