what are tips to run a faster 3200m?

Question

i run 11:32 for a 3200m and would like to break 11:00 this year

so, any tips?

Answer 1

get to where you can run 5 miles in 32:30 easily about every day with a few days a week dedicated to speed work of 12 x 400m repeats in 1:20 (5:20 pace) with a 200m jog in between. If you can do these workouts then you can break 11:00 for 2 miles..

Answer 2

I ran the 32OO m in High School. It was a good race for me since I seem stronger in it than the 1 mile. speed wise. I broken 10:32 back to back but did it in college. I ran twice a day. 20 to 30 minutes in the morning ( 3-4miles) and then had a workout during practice. I recommend a very stress workout on Mondays. This gives you a foundation to build upon. Tuesday needs to be a good pace. Not so fast because you need to recover from Monday. (4-6 miles) Wednesday you need to get back on the track and may do pyramids ( 200, 400, 600, 400, 200) set a goal for you self to hit each one. Remember to try and stay at a (5:00 to 5:35) Thursday needs to be a good recovery day pace too. try a farlet. (35-45 min run, 2 min jog, 1 min race pace and so on) Friday, either competition or 1 mile repeats (later 2 mile repeats) . Saturday look forward to running a 10- 12 mile run. Sunday is recovery. Remember to eat smart. Lay off cokes and sweets. Ice and heat if sore and always ask a friend to run with you. It works better that way. This is such small advise but 1100 should be easy with this. The hard work will pay off and you will notice the difference between you and your competition. any questions just ask
P.S my work consisted of a 3 week cycle of 50, 60, 70 mile weeks. with some were in there a stress workout of 25 quarters at 70 to 75 sec pace with one minute rest. good stuff. yes you need to be in the weightroom at least 3 times a week Mon, Wed, Thur.

Answer 3

3200m is my race so trust me, Christopher is right do push-ups, Sit-ups/ crunches, flutterkicks, etc. Strengthen core. Practice running at a good pace. Take a little time off each time, run with someone who will do your target pace. The most important part is to just keep running and working hard in workouts at practice. I recommend running over the weekend also for 30-45 min.

Answer 4

Right now the 3200 meter is my best event. That was my goal last year as a freshman and I did it by 3 sec. Right now my PR is 10:32 during winter. What i did to keep improving was just work hard when you need to and rest when you need to as well. try to get in some core exercises (to keep you straight and in the best possible form the whole race) Try to eat pasta 24 hours before your race and make sure your hydrated as well by sipping on water for the 24 hours before your race. during the race i would suggest keeping a steady pace and working the 4,5, and 6th laps. then pick it up on your seventh and go for broke on your 8th. Good luck on your season!

Answer 5

For some reason everyone seems to leave out your core. The only way to maximize your gain in your event is to work your abs and back muscles along with your legs. There is no way to max out your body if you've got a little gut to carry with you when you run, and as the word would advise, your Core is most important in any event or sport

Answer 6

don't eat any slow digesting solids the day before you run!! drink lots of juice and other things that will add to your hydration but stay away from meats,(the day of your race, you still need the protein to build the mussel to propel yourself forward when you run) and hard breads and tough vegetables (celery takes more calories to digest than it gives your body!! how messed up is that??)

Answer 7

run a nice steady mile pace.