My goal of sub 4:00 1500-I will not stop until I reach my goal.

I'm having trouble following this when you post daily. How about a weekly update instead so we don't have to look back on previous posts?

This workout certainly suggests 4:08-4:10. Be careful though; your speed work is superior to your longer intervals, which suggests your strength isn't where it needs to be. (Remember, this comment is coming from a speed oriented coach) The 3:24 is a breakthrough. Now you need to do 2x1200 in 3:24.Better yet, the next time you do 2x1600, target 4:39. You should also be ready to try 3x800 in 2:12-14.

Good progress though, congratulations

1/7

AM: .75 w/u

5x(400+1min rest) 65,66,68,69,69

.75 c/d

PM: .75 w/u

2x(1600+10min rest) 4:50,4:52

.75 c/d

-----

1/8

AM: .75 w/u

5x(300hard+100jog) in trainers

.75c/d

We ran by feel with no time.

PM: PM: .75 w/u

1x1200+ 6min rest

1x600

.75 c/d

3:24,1:33

-------

Would this be better? I would just have to copy and paste the workouts throughout the week, and then i would just have to add a workout when needed.

THanks for the suggestion.

my training this week

sunday: 16 miles

monday: 8 miles

Tuesday: 13 miles total with the following workout

2x200m, 600m+400mx4, 2x200m with 400m-600m recovery.

2's in 30

4's in 68

6's in 1:45

1/7

AM: .75 w/u

5x(400+1min rest) 65,66,68,69,69

.75 c/d

PM: .75 w/u

2x(1600+10min rest) 4:50,4:52

.75 c/d

-----

1/8

AM: .75 w/u

5x(300hard+100jog) in trainers

.75c/d

We ran by feel with no time.

PM: PM: .75 w/u

1x1200+ 6min rest

1x600

.75 c/d

3:24,1:33

-------

1/9

AM: .75 w/u

4x(500-600meters accelerations continous)

.75 c/d

The accelerations were done on a 500-600meter grass square. The first straight is easy then medium, hard and hardest.

my question when is your plan to break 4 in the 15? It seems to me that you are doing a lot of speedwork right now with fully developing your aerobic base. I'm more of a Lydiard guy though, so I put a big emphasis on aerobic capacity first then look to the speed work.

For example a guy I know with prs of 1:57 800 and 4:19 1600 dropped his prs the next year to 1:53 and 3:56 1500. He did so buy doing more aerobic work and in fact did a lot less speed. Also in cross he went from a 16:30 or so 5k in the fall 05. to a 15:18 in the spring 07. true a year and a half but I think it greatly shows the need for endurance rather than speed work day in day out.

my question when do you plan to break 4 in the 15? It seems to me that you are doing a lot of speedwork right now without fully developing your aerobic base. I'm more of a Lydiard guy though, so I put a big emphasis on aerobic capacity first then look to the speed work.

For example a guy I know with prs of 1:57 800 and 4:19 1600 dropped his prs the next year to 1:53 and 3:56 1500. He did so buy doing more aerobic work and in fact did a lot less speed. Also in cross he went from a 16:30 or so 5k in the fall 05. to a 15:18 in the spring 07. true a year and a half but I think it greatly shows the need for endurance rather than speed work day in day out.

I actually had similar PRs to the second that were stated on the first post. My PR in the 1500m is now 3:55. It just takes a little guts to get it done. I also had an 8 sec jump from 4:03 to 3:55. Just run with the pack and kick hard.

I actually had similar PRs to the second that were stated on the first post. My PR in the 1500m is now 3:55. It just takes a little guts to get it done. I also had an 8 sec jump from 4:03 to 3:55. Just run with the pack and kick hard.

I actually had similar PRs to the second that were stated on the first post. My PR in the 1500m is now 3:55. It just takes a little guts to get it done. I also had an 8 sec jump from 4:03 to 3:55. Just run with the pack and kick hard.

Over the course of the last three days you've done five track workouts. Does that not make sense to anyone else? I just think back to when I broke 4 in the 1500; I didn't do more than two hard workouts per week, one of them usually being some kind of tempo or fartlek. I was only on the track twice a week, once for a workout and once for a race. Granted, I was training for the 5000 at the time, but I was still able to run 3:55.

Your speed looks good, but I wonder how much endurance you're going to have going into the third and fourth laps. It doesn't seem like you have any aerobic development whatsoever. If anything, I would replace one of your daily speed workouts with a five to six mile run.

hold on a sec here... wrote:

Over the course of the last three days you've done five track workouts. Does that not make sense to anyone else? I just think back to when I broke 4 in the 1500; I didn't do more than two hard workouts per week, one of them usually being some kind of tempo or fartlek. I was only on the track twice a week, once for a workout and once for a race. Granted, I was training for the 5000 at the time, but I was still able to run 3:55.

Your speed looks good, but I wonder how much endurance you're going to have going into the third and fourth laps. It doesn't seem like you have any aerobic development whatsoever. If anything, I would replace one of your daily speed workouts with a five to six mile run.

I gotta agree with that one. When I was in high school I did workouts like that and some quite a bit faster. But never ran well in the 1600. This type of schedule is either going to lead to injuries or slower and slower times. You need both more mileage and longer tempo runs to break 4 in the 1500. I learned that when I got to college and dropped from 1:55 and 4:27(1600) to 1:51 and 3:49(1500).

When you are running your 400s, is your first one your fastest and then are you slowing down. What are you teaching your body to get used to by going out hard and then struggling to hold on and slowing down. Try starting in 68 or 69 then work your way down so your last one or two are your fastest, leaving you feeling quick and getting your body used to a quicker pace when you are tired. You also tend to not put as much wear and tear on the body.

Those are my thoughts. Otherwise, keep it up, I'm rooting for you and wish you the best.

I agree. You seem to be spending WAY WAY too much time on the track doing intervals. I would curb this way back.

a couple days back someone distinguished between type a vs type b workouts. Where type a build fitness and type b indicate current fitness.

This kid is doing 8 indicator workouts a week.

I'll try to answer everyone's question in just one post.

A. I do not design my workouts. I run for an university, and I am just following my coach's plan.

B. When I was training last year on my own before leading myself to a 2:00 800, I would not do more than 2 track sessions in a week EVER. I believed in a well developed aerobic capacity, and then the speed can come next. When training for xc, on my own, I would hardly do more than 3 hard workouts in a week. (vo2 max-1200s, 4-6 mile tempo and 5k race on the weekend). So, I also believe that doing this amount of track stuff is kinda rediculous. But you know what, it seems to be working. I am dropping times in practice, my form is looking better and I do not need to struggle as much as before trying to hit target times. Are you really going to question something that is working well for you? Yes, the moment you get injured or you are racing like crap. Time will only tell.

C. Some of the workouts that we do are called...crap I want to say never ending or something ending. These workouts are the ones we do in the morning. The basic idea is to get tried as quickly as possible and just try to push through the workout. These are high quality runs, and they are up to you when to stop. Some girls do only 2 300s or 400s before stopping.

D. Our coach is trying to have us have a little peak for indoors. We have 4 indoor meets that are all in Flagstaff. I know I will not break 4 indoors. However, I am trying to break 4 towards the end of the outdoor season. I know I do not have to break 4 the first race of the outdoor season. THe season is long, and I have many opportunities.

E. Another reason I think we are doing so many workouts is because our coach is training us to get into oxygen debt quickly in the workout. This is to simulate what racing in Flagstaff will be like.

I hope I answered the questions that were being asked and feel free to ask some more.

---------

The coach told us to take the afternoon off because he has been pounding our legs pretty badly.

We have 2 track sessions tomorrow. 200s in the morning, and I am not sure what in the afternoon. Maybe it is 800s.

Friday we have a pool workout, and then we have the afternoon off. I will most likely just go for a 6-8 easy miler.

One more thing. I have the opportunity to race a 5k this weekend or go out of town to an all comers meet. I am not sure what to do. Our coach leaves the weekends up to us. We just do what our bodies feel like doing.

This is the last weekend before indoors. Should I just go to an all comers meet and see what sort of shape I really am in? Or should I just run the 5k? Hell, should I just take it easy and go for a 10-12 miler?

Thanks everyone for contributing.

10-12 miler. See what kind of shape you are next weekend :).

Also, the results you are seeing now are what most people see with those kind of workouts and training schedule, fast/quick results. The problem is you are sacrificing performance now for performance later. I have found that the weeks where I am feeling the slowest are the weeks where I am doing the quality workouts that are going to give me long term results after a month or so. The weeks where I feel great aren't necessarily from the great training I've been doing that week or the previous week, but from the lack of mileage and great training.

1/7 40min quite hard

1/8 40min steady (session canceled because of storm but got in a run anyways)

1/9 40min quite hard

Just rest up this weekend with a long run or two. You have done some good work, now see what happens with the racing.If your base slips because of these workouts, you can probably squeeze in a couple of long weeks before outdoor. However, if your goal remains 4:00, I think you will be fine if you keep doing things like 1200s in 3:18-3:24 and 1000s in 2:50 along with 400s at 64 pace.

Good luck