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,

  • Join in and write your own page! It's easy to do. How? Simply click here to return to 2 Mile Running Questions.

    Like this page:

    Share this page:

    Like this site:

    [?] Subscribe To This Site

    follow us in feedly
    Add to My Yahoo!


    • Beginner Running Tips

      Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

    • Running for Weight Loss

      Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

    • Running Training

      The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

    • 5k Running Tips

      The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

    • 10k Running Tips

      The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

    • Marathon Running Tips

      The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

    What's New?

    1. Guide on How to Treat Black Toenail | Best Running Tips

      Discover effective and easy ways to treat black toenail. Understand causes, symptoms, prevention methods. Visit best-running-tips.com now to learn more.

      Read more

    2. Pain in Heel When Running - Common Causes, Treatment and Prevention Strategies

      Have you got some pain in your heel when running? Check out this page to learn about common causes, what to do about your heel pain and when to visit the doctor.

      Read more

    3. Common Running Injuries: Causes and Treatments

      running tips 07
      In this section of Best Running Tips I will tell you about the most common running injuries. Learn about them so you know how to prevent them !

      Read more

    4. Foot and Ankle Strengthening Exercises

      This short article provides a list of foot and ankle strengthening exercises that can improve your foot stability and prevent heel pain when running.

      Read more

    5. First Marathon for Older Runner

      I am 68 years old. I have been a runner for 33 years doing mostly 5 and 10K race with one half marathon. I usually run a 5K in 25-27 minutes and the

      Read more