What are some workouts to run a 3200m under 10 minutes. I ran a 13:20 and want to get it down 4 minutes before next year.

Answer by Dominique:

Hi there,
Thanks for your question about the 3200m.

First of all, you are looking for a massive, massive improvement.

Have you not really been training for this distance and have you, so far, relied on your natural ability to run?

Then you would have a good chance of improving your speed and your 3200m time quite considerably.

Whether you can take it down to below ten minutes will be dependent on your ability to work hard and your talent.

Have you, on the other hand, been seriously training for the 3200m already? Then you can still get better, but improvements will not be as massive and getting under ten minutes would look unachievable to me.

In addition to general easy runs and long runs that build your stamina, some dedicated workouts to 3200m are:

  • Tempo Runs

  • Interval Runs. Use plenty of variety, e.g. do not always do 800m intervals, do 400s, 800s, 1000s, 1200s, miles etc.

  • Strides, these are short bursts of speed in which you concentrate on quick turnover and maintaining good form.

    Long runs, tempo runs and intervals are hard running training sessions, only do a hard running training session every second day. In between, do easy runs, rest or do cross-training.

    Do these type of training sessions consistently and I am pretty convinced that you will see some improvement over the course of the next few months. Whether it will get you to your very ambitious goal remains to be seen, but you will give it your best shot this way.

    Hope this helps.
    Kind regards,

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