sam wood wrote:
I like these work outs although they look pretty damn tough!
Tough is irrelevant, all these work outs are basically just testing if your body is comfortable running at 15 min pace (4:48 miles, 72 second laps) he is either capable of running them or he isn't. I would say they are good test work outs but they will not "get" you to a sub 15 only prove whether or not you can run one. If you are 4 weeks out that means you really only have 1 or at most 2 weeks left to add any real fitness that will help you in your race, which means you have maybe 2 to 4 work outs left anyway, which may mean this whole discussion is pointless (i.e. you have almost no time to make your self significantly faster in 4 weeks, you either are fast enough or you are not). However if your long term goal is to run a sub 15, here are some work outs that will help you get there.
Pace work outs (getting your body comfortable at race pace)
25 X 400 in 72 with 90 sec rest
4 X 1600 in 4:47ish with 3 min rest
Over pace work (getting your body stronger to handle extended running)
3 X 2000 in 75 sec lap pace 2:30 rest
6 X 1000 in 75 sec lap pace 75 sec rest
20 min tempo run 5:30 pace
Under pace work (pushing your body under your race pace to make running on pace more achievable)
14 X 400 in 65 with what ever rest is necessary to maintain pace
6 X 800 in 2:15 with what ever rest is necessary to maintain pace
The point is to make your self capable of running a certain pace you can't just run that pace, you must go above(for strength) and below (for speed). Good luck bro update this thread when you race and tell us how you did.