How should i prepare for my meet on monday for the 3200m?

Question

I am a male sophomore in high school. I have run both track and cross country since 7th grade, but i've never run the 3200.
My best 5k time is 18:34 and my best 1500 time is 5:14.

This season so far in track, i have only run the 400m and the 4x400. My coach (who is also my xc coach) told me he wants me to run the 3200m on monday because he knows i can do it, but i dont think i have the endurance built up yet because i have been training for the 400m.

Is there anything i can do tomarrow (the day before the race) to prepare for it?

Thanks for your time and help

Answer 1

Fun race dont start out too fast. All races are different and it may be hard, just think hard, u want it faster than ur 5k pace abut slower that ur 400. Settle in the middle of the pack until u find a comfortable pace. breath deep and don't let your mind get the best of you. The thing about running is that 90% is all in ur head, believe u can do it, that's the first step.

Answer 2

An 11:00 would be a great time considering it is your first time racing it, and based on your 1500m time. That would be about 5:30 1600m splits, or 2:45 800m splits. Break that down to 400m and you get 1:22, so an 82 pace would be good, but you don't want to focus on the 2 seconds, and the goal is to run faster, so what I would do in your situation is shoot for the 80 second pace but don't kill yourself for it, and if you go a couple seconds over on a few laps, don't sweat it. 80 second pace would be around 10:40. Good luck, and eat a lot of carbs the night before. Like others have said, it's what you do 2 nights before that effects you the most, so the best you can do now is eat well and get some rest. Good luck.

Answer 3

hmm....you seem like you would run a 10:45 or around it. There isnt much you can do. Just run your race and finish. I think you will have a good kick. drink alot of water before the race and pace yourself and dont get out to hard. Remember you have 8 laps to make your move. Plus it'll help you with your 400m for more endurarce.

Answer 4

START TONIGHT Joe. Best thing you can do is get LOTS AND LOTS of rest and sleep TONIGHT. Same tomorrow night, but TONIGHT is MOST important.

Hopefully you have been thinking about pace. Personally, I think you'll do okay so long as you don't burn out early. YOu do have some ideas from your 5k and best 1500 times. But you've been practicing speed so you'll do well in the end.

Good Luck

Remember: How you run depends on what you did 2 nights ago.

Answer 5

Make sure to think about how you're going to run each lap. Set a time goal to hit and just focus. It's all mental when it comes to long distance