Running
3200 m Time Goal Builder
Track-specific build with race-pace economy. 13 weeks, six runs a week.
- Distance
- 3200 m
- Length
- 13 weeks
- Runs per week
- 6
- Level
- Advanced
- Goal
- Time goal
Who it's for
You run most days and are used to structured workouts. It is built around a specific 3200 m time you want to hit.
How the weeks work
It runs for 13 weeks with six runs in each.
If life gets in the way you can stretch it to 16 weeks, or tighten it to 12 if you are already fit.
The last 7 days are a taper: less running, a little intensity, so you start the race fresh.
- Blocks at your goal race pace, so it feels familiar when it counts.
- Intervals: repeats a little faster than race pace, with easy jogging in between.
- Hill repeats: run up at a strong effort, jog back down, repeat.
Setting your paces
Start with a 2 km time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Later benchmarks: a 3200 m time trial. Use them to adjust your paces rather than to chase a number.
Making it stick
- Protect the key sessions. The easy running around them can move.
- Compare each benchmark with the last one and adjust your paces, up or down.
- Keep strides in the week even when you are tired; they are what keep you sharp.
