help in running 3200m?

Question

should i try to stick with someone who got about 40 seconds ahead of me, or should i set my own pace or what? i got 12:18 in 3200m which is pretty crappy. any tips for helping me improve my time? i think my goal is to break 12
{ p.s. i don't got sppikes}

Answer 1

You should try sticking with that person only for practice.
You have to get more long runs into ur body and do many intervals to increase speed. Spikes arent neccesary for 3200m.

Answer 2

In every distance race you must set your own pace. You need to run evenly. Do not get trapped with the faster or slower runners. If your goal is to break 12, then run each lap in 1:30. It is much easier to run even splits than to try and kick in at the end of the race. Taking off 18 seconds is not that hard. Look at where you are now and train for that pace.

Answer 3

You really should try to stick with that kid. Rabbits are really good tools in pulling people to faster times. If you want to break 12 minutes, you should be able to do a track workout of 8x400m repeats with a 200m jog in between in 1:27 or so which is 5:50 pace, if you do this with about 5 miles a day and about 1 or 2 days a week dedicated to the speedwork i suggested, you should easily break 12, you'll probably break 12 at your next meet in all honesty

Answer 4

I think you should set your own pace, and when you achieve that pace, set the goal higher. That way you know what you can do, and you can work up to 40 seconds better if you work at it!

Answer 5

Get a training plan.

Answer 6

the ets way is to try and run more distance than 3200 for practice...and then slowly decrease your distance...
then stick at 3200 and then practice harder as you can.....this will help you in increasing your spped....
and remember...breathing is very imp....breath one step....thats my logic....
breath fast and you will automatically take more strides....
thats all...