Volume, more than for the mile
35-55 miles per week for varsity HS, 50-70 for college. The aerobic system is the engine; without volume, race-pace intervals feel impossibly hard.
The 3200m (two-mile in dual-meet language) rewards aerobic depth more than speed. Mileage matters here, 35-55 miles per week for most HS varsity runners. Pairs naturally with the mile training plan as the speed end and cross country training as the volume foundation.
35-55 miles per week for varsity HS, 50-70 for college. The aerobic system is the engine; without volume, race-pace intervals feel impossibly hard.
Tempo runs of 25-40 minutes at half-marathon pace, or 6-8 x 1000m at 10K pace with short rest. The single most important workout in 3200m training.
8 x 1000m at goal 3200 pace with 90s rest, or 5 x 1200m with 2 min rest. The sharpening menu in the last 4-6 weeks.
The 3200m breaks in the second mile, especially the last 800m. AI form check pulls those frames and tells you what is collapsing, head, shoulders, stride. Then prescribes the workout that holds form longer.
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