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You are here: Home / Coaches / Adam Kedge – 3,200m Workout

by Jay Johnson

Adam Kedge – 3,200m Workout

Coach Kedge has shared with us one of his key workouts, a workout that he uses in the track season for his 3,200m runners.

Objective: For kids to “see” what goal 2 mile pace is.  I use this workout during the mid-season period of training to develop speed, a sense of pace, and confidence for 3200 meter runners.

Pace set up:  Athletic tape and think markers are used to place goal pace marking on the track in lane 1.  See calculation table below.  

Time period:  

  1. The workout is usually scheduled in the meat of the season as kids are progressing from mid- competitive season into early peak season.  Estimated time period is about 4 – 6 weeks from the State Track Meet.
  2. Workout is usually done on a Monday or Tuesday of an invitational week (Saturday meet)

Warm up: 

  • 10 minute warm-up run
  • Dynamic flexibility
  • Sprint drills (grass or track)
  • 2 x 50 m accelerations

Running workout-

10 x :90 seconds for distance track repeats at goal 3200 meter pace with :90 seconds walk back to 400 meter start line.  See calculation table below.  

  • Note: I usually let kids get carried away with the workout and run it on the harder edge of effort instead of completely controlling the pace – I let them “go for it” if they feel good.   

Post workout: 

  • 10 minute jog cool down
  • Static stretch

 

Modifications:

Workout can be modified the following ways:

  1. to fit a 1600 meter goal pace workout by doing 5 – 6 x 90 seconds at 1600 meter pace by taking 2:30 recovery instead of 1:30 recovery. Our middle school team traditionally does this with marker that range between 7:00 / 1600 m pace down to 5:00 / 1600 m pace.  
  2. to fit a faster or slower runner by simply extending the pace chart – calculation process listed above.
  3. to fit a 5K or 5K cross-country workout by moving to grass surface, using a wheel or GPS watch to mark distances, and adjusting to 12 x 90 second repeats.   Time markers can then reflect 5K XC goal times.  Time markers can be posted with cones. 

Filed Under: Coaches, Key Workout Tagged With: Adam Kedge, Workout

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