Hey guys, I am a self coached 19 year old running independently at my local community college (we have neither a track nor XC program). I've been self coached since graduating high school where I finished with PRs of 2:01, 4:16, and 15:41 for the XC 5k. I am now applying to transfer next fall.
Last year, I upped my mileage for cross country season, but my times kept getting slower. After the season ended, I decided that high mileage might not be my thing so I started running 50 mi/week with a raised intensity all throughout track season.
I focused on the 1500 and had decent success, but not what I was hoping for. I ran 3:55 in my 2nd race back in March. I then strung together 6 more 3:55-3:56 performances (from April-June), but I was stuck there despite my late season taper. during this time, I ran 4 800s where I ran 1:56 (March), 1:54 (April), 1:52 (May), 1:53 (June-went out in 53 and died on this one). My 800 times kept getting quicker while my 1500 times wouldn't drop.
My average week last spring went as follows:
Monday: Easy run
Tuesday: Max Vo2 type workout (usually 1ks around 3:00-3:05 w/ 2-3min recovery)
Wednesday: 1 hr run
Thursday: Speed workout
Friday: Easy run
Saturday: Tempo/fartlek
Sunday: off
I definitely responded to the speed work. I dropped my 400 from a 54.32 to a 51.64 and my 800 from a 2:01 to a 1:52. While I improved in the 1500, I never felt great, and I was never able to utilize my newfound speed because I felt like I was all out from the gun. My 1500 endurance just wasn't there.
This year, I have been running better. Im running around 60/week, my body is recovering well. My easy runs have gotten a lot faster, but I need help with what workouts I can do to make my 1500s feel under control. I tried quickening my 1ks but my times are all over the place and I just don't feel like I am responding to the longer intervals.
What kind of different workout can I do to to improve on that specific 1500 meter endurance? Any help is appreciated.