How to improve my 1600/3200 meter runs?

Question

I used to be pretty decent at these events about 2-3 years ago; I was running the 1600 meter in about 4:40-4:50 and the 3200 in 10:20-10:40. About a year and half ago I injured myself and I have been sidelined/lazy ever since.

In just over two months there is a local track meet I would like to take part in and I know I want to run the 1600 meter and perhaps the 3200 meter as well. I have been running two to three times a week for the past two or three months (2-3 miles each time) so I am still in halfway decent shape.

Ideally I would like to be able to run the 1600 down by 5:15 for this local meet and the 3200 around 11:30-11:45 (likely to be hard at this point). Right now I am running the 1600 meter in 6:00 (which means I could run about 5:45-5:50 in competition) and I haven't officially timed my 3200 but I imagine it is up around 14:00.

Do you think my goals are possible with a little over two months left? If so, could you point me in the direction of a good workout schedule?

Answer 1

This is an iffy one. If you have 40+ miles a week you probably could with a couple of key workouts, but since you are no running more than 20 a week, you probably don't have enough base training for workouts.

I'm mean you could do the workouts, but they won't really help you because you don't have a base.

I would suggest just increase your mileage, before worrying about workouts. Get it up to around 30 and be running at least 5-6 times a week. It might sound hard, but you really don't get any "speed" benefit if your not over 30 miles per week.

Anywhere under 30 is just basically staying in shape, over 30 and you will be ready for workouts and you will see your times start to drop.