Am I close to sub-4:00 1500M shape if I can do 6 x 400M in 1:04-1:06 with 1 minute rest between reps?

if you want a really hard workout, try to do 3 x 800 at 2:07-2:08 with 2 min rest. When my friend was in sub 4 1500m shape, he said that workout did the trick, but he says its super hard and no matter what you won't hit the times on the last 2 but you might on the first but try to be as close as you can.

And remember, pace work is supposed to feel easy so you feel comfortable and confident running that pace in the race. And you can always do longer reps, Seb Coe liked the 6 x 600m workout and the 3 x 800 workout my friend did. You could try a workout Nick Willis(2008 olympic silver medal in 1500m) did, it's 1200-800-400 all at 1500m pace or faster with 2 min rest. So for you 3:12-2:08-64, but realistically the last 400 you should go sub 60 to practice a kick when tired.

Totally unrelated, but I just found a new crush:

https://www.youtube.com/watch?v=ncoqcKWx170

.

Wow!

NotAustin18 wrote:

if you want a really hard workout, try to do 3 x 800 at 2:07-2:08 with 2 min rest.

I guarantee you that I cannot do that.

jamin wrote:

Or is there an alternative workout that I should be doing as a predictor? I've been doing a lot of speedwork and 65-second laps are starting to almost feel easy. I've lost a lot of weight as well.

10 x 400 in 64 with 60 seconds rest would be a classic predictor.

Try a 1000m time trial in 2:40 and see how that feels.

try weights around the ankles, I hear some coaches do that now

bring back the 1500 wrote:

10 x 400 in 64 with 60 seconds rest would be a classic predictor.

Shoot. I can't do that.

I'd say not quite but you're close. If you could do 8-10 then yes.

jamin wrote:

bring back the 1500 wrote:

10 x 400 in 64 with 60 seconds rest would be a classic predictor.

Shoot. I can't do that.

No matter. What you can do in a race is what matters. If you can get in with a group running 64 pace, then you'll find out.

jamin wrote:

Or is there an alternative workout that I should be doing as a predictor? I've been doing a lot of speedwork and 65-second laps are starting to almost feel easy. I've lost a lot of weight as well.

If 65s laps are easy then you are not far off 4:00. 8-10 400s at race pace with that rest should be a hard workout by the end. The first few will feel ok. I would say 4:05 is more likely?

4 x 400 in 64-65 with 15-20 seconds rest between each interval. If you can't do that, you aren't likely to be able to run a sub 4:00 1500.

jamin wrote:

Totally unrelated, but I just found a new crush:

https://www.youtube.com/watch?v=ncoqcKWx170

.

Wow!

Welcome to 10 years ago idiot.

I would say that based off of that workout alone you are not in sub 4:00 shape. I did that same workout at that same pace two years ago when I was in 4:11 1500m shape. Granted I was only running 25mpw so you could be faster (maybe 4:08-09). The 3x800 workout is a classic hard predictor workout. Try 3x800 w/3:00 rest...1st 800@race pace + 4sec, 2nd @ race pace, third @ race pace -4sec. So if you can hit 2:14, 2:10, 2:06...you should be pretty close to sub 4.

letsbang wrote:

I would say that based off of that workout alone you are not in sub 4:00 shape. I did that same workout at that same pace two years ago when I was in 4:11 1500m shape.

Here was my logic for thinking I might be in 4:02-ish shape:

* I ran 4:07 last weekend in an unevenly paced race (1:02 for first 400M and 1:03 for last 400M)

* My body, after absorbing the benefits of that effort, should automatically be in 4:05 shape

* I did several workouts this week. Those should translate into a 0:01 improvement at the very least.

The 3x800 workout is a classic hard predictor workout. Try 3x800 w/3:00 rest...1st 800@race pace + 4sec, 2nd @ race pace, third @ race pace -4sec. So if you can hit 2:14, 2:10, 2:06...you should be pretty close to sub 4.

The thought of trying that workout sends shivers down my spine. That's doing a nearly-all-out 800M and then repeating the process 3 times in a row.

I know this makes me sound like a wuss and probably a stupid person, but I'm trying to get to 3:59.99 purely through continuing to build endurance (I'm training for a 14:59.99 5k right now as well) and at the same time getting my legs comfortable with 0:64 400s to the point where they feel like a piece of cake.

jamin wrote:

Here was my logic for thinking I might be in 4:02-ish shape:

* I ran 4:07 last weekend in an unevenly paced race (1:02 for first 400M and 1:03 for last 400M)

* My body, after absorbing the benefits of that effort, should automatically be in 4:05 shape

* I did several workouts this week. Those should translate into a 0:01 improvement at the very least.

I forgot to mention that I've also been losing weight, which is like a free "bonus" in improvements.

jamin wrote:

jamin wrote:

Here was my logic for thinking I might be in 4:02-ish shape:

* I ran 4:07 last weekend in an unevenly paced race (1:02 for first 400M and 1:03 for last 400M)

* My body, after absorbing the benefits of that effort, should automatically be in 4:05 shape

* I did several workouts this week. Those should translate into a 0:01 improvement at the very least.

I forgot to mention that I've also been losing weight, which is like a free "bonus" in improvements.

Well here's a workout my team used to do in HS: 6 x 500m at goal pace (79-80 for you) with 5 min rest, then 5 x 200 all out with 2 min rest.

you are close. don't waste time with predictors, might as well save an effort that hard for a race, not wasting it trying to hit some magical # of reps with short rest.

if you're a gamer & get up on race day, you'll always run better than any "classical predictor" like 10x400 w/60s will tell you anyway. especially if you are doing it in the context of a normal training week (as opposed to resting up for a race).

I agree. Why all the worry about predictors? In fact you don't want to do more than a few predictors in a season. Instead focus on pace. On that 6 X 400 workout make sure the last 4 are under 64 seconds. Add 30 seconds rest if needed to hit that pace.

The 3 x 800 workout is a killer and if you approach it as a goal, your effort is lost on racing a workout. Instead do the 3 x 800 workout as cut downs with more rest.

2:10, 5 min rest, 2:08, 10 min active recovery, 2:05.