sub 3:50 1500m

Looks good at first glance, but your upper body weight lifting should not be too intense.. I would start one workout a week on The beginning of March, and eventually put in another one after a few weeks.. Good luck

Is this plan given by a coach or genreated yourself?

The first hing I see might be an issue is a lack of quality sessions. Even though we are a ways a way from outdoors, you might want to include 3k-10k work. More 5k-10k this far away. Include light speed working from mile pace down to 800 pace after these type workouts. i.e 4x200 @ 29 2 min rest after 1k repeats

Everyone once in a while a session really focusing on mile pace or 800 pace. 800-600-500-400-300-200 @ mile pace or 400-300-200 x2 @ 800 pace

Might want to incorporate hill sessions. They can be anything from hill sprints to repeat miles if you find the right hill.

Hope this helps.

The 4:01 miler

That seems really late to start if I start racing on the 22nd of March. Does anyone think I need to do more speed throughout the winter? Should I do some 200s after my tempos starting at 32 and cutting down to 25 or 26? Like 6x200 31,30,29,28,27,26.

I didn't see your message before I posted about the 200s.

It's a self generated plan. My coach is really vague about what to do during the offseason (November-End of January). After that I'll be doing the workouts with the team.

Thanks for the input. So something like 6x1k w/2:00 jog @5k pace?

I like the 800-600-500-400-300-200 workout @mile pace, but what would the suggested recovery be on a workout like that?

If you have a plan that you think would work better, I'd be thrilled to see it and would definitely consider using it. I can essentially do whatever I want until the end of January as far as my training schedule goes. The lack of quality sessions and emphasis on aerobic strength is due to the fact that I have terrible endurance and pretty good speed.

what have you done in past years during the winter?

In previous winters I've started into speed work too fast and have ended up being not aerobically fit enough or burned out by the end of the season

-What are your current pr's?

-What kind of TRAINING background do you have? What has your past mileage and interval training been like?

The following will allow you to progress nicely, keeping you HEALTHY:

-Your training should be built upon previous years training.

-TEMPO runs not more than 10% of weekly mileage

-INTERVALS not more than 8% of weekly mileage

-LONG RUN not more than 20% of weekly mileage

-use DATE PACE during workouts with 1 or 2 intervals at goal pace

I ran 3:55 last year off of 55ish mpw for the majority of the season and 60ish in the offseason. 1:56 800m pr but I feel that that was not indicative of my fitness. Regardless sub 3:50 is the main goal. Last year I did a lot of work at race pace from March-May, with longer stuff over the winter. I felt pretty burnt out though during the end of april through the rest of the season

3:50 wrote:

I like the 800-600-500-400-300-200 workout @mile pace, but what would the suggested recovery be on a workout like that?

Was wondering this, too. Interesting workout.

Since the 800 is really tough, and the 200 is no more than a light strideout (by itself), I'd say recovery should be cut down also, say, 6-4-3-2-1 or something.

Or what?

that sounds about right, assuming about an 8:00 pace for the jog

What is DATE PACE?

this is a post copied from the sub 1:50 800 thread.

Here's my training when i ran 3.48 for 1500m and 4.05 for the mile.

M - 6 X 400M (2 MINS) 58,59,60,60,61,62

T - 5M EASY

W - 4 X 1200M (90s) 3.31,3.29,3.29,3.26 + 4X60M SPRINTS.

T - 10M EASY

F - 8 X 200M HILLS

S - 8M EASY

S - 13M EASY.

TOTAL - 50 MILES.

M - 8 X 200M (2MINS) 27,27,27,27,26,27,27,25 + 4X60M SPRINTS.

T - 10M EASY

W - 12 X 400 (45s) AVERAGE 65, LAST ONE 59. + 4X60M SPRINTS.

T - 10M EASY

F - REST

S - 3000M RACE - 8.32 (FRONT RAN)

S - 5M EASY

TOTAL - 38 MILES.

M - 8 X 1 MINUTE ROAD (60s) + 8 X100M HILLS.

T - 10M EASY

W - 6 X 800M (90) 2.18,2.15,2.15,2.14,2.12,2.07.+ 4X60M SPRINTS.

T - 10M EASY

F - REST

S - JOG + 8X100M STRIDES.

S - 5KM ROAD RACE - 15.09.

TOTAL - 37 MILES.

M - 5 X 300M (4 MINS) 40,41,41,41,40.

T - 10M EASY

W- 5 X 1000M (90) 2.52,2.52,2.52,2.52,2.46

T - 10M EASY

F - 16 X 100M HILLS

S - 6KM TEMPO ROAD - 19.52 + 4 X 200M

S - 11M EASY.

TOTAL - 51 MILES.

M - 10 X 300M (60s) AVERAGE- 45. LAST ONE 42

T - 10M EASY

W - 8 X 600M (90) 1.41,1.39,1.40,1.39,1.39,1.38,1.38,1.34. + 4X60M SPRINTS.

T - 2 X 200M (4 MINS) 25.4, 25.0.

F- REST

S - 1500M RACE - 3.56 (FRONT RAN)+ 400m RELAY- 52.0

S - 10M EASY.

TOTAL - 36 MILES.

M - 8 X 200M (200M JOG) AVERAGE 27.5. LAST ONE 25.5

T - 10M EASY

W - 3 X 800M (90s) 400M (3 MINS) 2.15,63 2.14,64 2.15,64

T - 3M + 2 X 200M, 4 X 100M

F- REST

S - 1500M RACE - 3.52

S - 6M EASY.

TOTAL - 30 MILES

M- 7 X 400M (LAP JOG) AVERAGE 62. LAST ONE 60

T - REST

W - 1500M RACE - 3.48

T - 5M EASY

F - 6KM TEMPO - 19.43. + 8 X 100M.

S - 8X 200M HILLS

S - 11M EASY.

TOTAL - 36 MILES.

M - 5 X 300 (4 MINS) 41,40,40,40,39

T - 10M EASY

W - 6 X 250M (150M JOG) 35,35.34.35,35,33.

T - REST

F - 2M JOG - 4X100M

S - 800M RACE - 1.51

S - 10M EASY.

TOTAL - 33 MILES.

M - 5X400 (4 MINS) 59,59,58,59,57.

T - 7M EASY

W - 8 X 200M (100M JOG) AVERAGE 29.5

T - REST

F - 2M JOG + 4 X 100M

S - 1 MILE RACE - 4.05

S - 11M EASY.

TOTAL - 30 MILES.

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=2669719&page=55#ixzz3BQv7mEvY

Thanks for your training log! You must be pretty talented to run 4:05 for a mile on very low mileage (even though you were in season).

Why the hell are you lifting arms 3-4 days a week and not lifting with your legs? Your arms don't have time to recover from that and you could just do arms once a week if its a good plan and you go hard. If you were to only lift arms or legs, you'd probably be better off doing leg day...

http://rx3running.com/tag/mo-farah/

3:50 wrote:

Core 4-5 times a week, weights 3-4 times per week (upper body only)

Why are you

1) Training your upper body so frequently?

2) NOT training your lower body?

The principles of training are the same for everyone regardless of the goal time. There is no "known" correct time to begin incorporating high-intensity training; I believe in relying on it exclusively year-round.

I'll pull some training from the weeks leading up to breaking 3:50 for the first time and some training from earlier that season. I wound up getting a decent bit lower but am now horrifically out of shape and barely run.

In cross and the off season, I ran upwards of 70-75 miles a week (at this point in my career, the mileage went up later). Easy runs were between 6:45 and 7:45 a mile with it getting slower later in the season. We had no dedicated strength days but did do a reasonable strength routine after every easy day, along with drills and strides.

Early Season

SUNDAY: 1:40 easy

MONDAY: 65 minutes easy

TUESDAY: 25 minutes warmup, 8 x 1km (3:25) w/ 1min jog rest, 15 minute cooldown

WEDNESDAY: AM 45 minutes in the pool PM 1 hour easy

THURSDAY: 15 minute warmup, 5min-4-3-2-1-2-1 fartlek with 1min jog between repts, 15 minute cooldown

FRIDAY: Off

SATURDAY: 15 minutes warmup, 5 x 7 minutes tempo, 8 x 100m hills, 15 minutes cooldown

Total: 62 miles

Late Season:

SUNDAY: 3km race - 8:31

MONDAY: AM: 45 minutes easy, PM 40 minutes easy

TUESDAY: 15 minutes warmup, 4 x (5 x 1min hard) w/ 2min rest between sets and 1min between sets, 15 minutes cooldown

WEDNESDAY: AM: 1 hour easy, PM 45 minutes in the pool

THURSDAY: 90 minutes easy

FRIDAY: OFF

SATURDAY: 5k track race - 15:07

Weekly total: 58 miles + pool time

SUNDAY: 800m race - 1:53

MONDAY: 1 hour easy

TUESDAY: 15 mins up, 1 mile tempo, 10 x 200 (@ 32) with 100m jog rest, 2 x 1 mile tempo, 15 minutes down

WEDNESDAY: AM 30 minutes easy, PM 45 minutes in the pool

THURSDAY: 15 minutes warmup, 20 minutes tempo (~5:30/mile), 15 minutes cooldown

FRIDAY: OFF

SATURDAY: 1500m race - 3:49

Weekly total: 45 miles

Thanks for the post! It seems like your training was relatively slow for a 3:49 runner, with all do respect. Were you very in control on those workouts? I could have done all of those workouts last year and I wasn't touching 3:49.

To the poster that asked why only upper body, it's because I don't like putting additional stress on my lower body in addition to running because I don't want it to take away from my runs and when I've lifted for my lower body I've felt that the lifting has taken away from my running.

The goal of our program was to consistently increase volume and get in steady training. I came into university very aerobically underdeveloped (running 4:25 for the mile but couldn't even break 16:30 for 5km). I barely ever touched race pace and just slowly improved my 1500 every year (3:57, 3:52, 3:49, 3:44) with increasing mileage and avoiding injury. I rarely ever totally went to the well in workouts and that's a big thing that I think helped me. We used races as hard workouts.