Quest to sub 1:50.

I'm interested. Kind of the same strory. Ran a 151high two years ago. Hsd some bigger injuries since than. Moved up to 1500 and try to run 348 this season

Ok cool well I will update this thread few times a week with my training and any races!

I ran 1:50 last year and was on track to smash my PR until an injury derailed training for a few weeks. Still going for it outdoors.

OK so training starts tomorrow, will keep this thread updated!

OK so I ran an easy 30 minutes on Monday, did some stretches and circuit exercises. Today I ran 14x 200m with 60s rest. All were around 30s. Forgot to mention I ran a local 1500m race at the weekend in 4:01.

Ok so sorry I haven't updated this thread in a while, been very busy and not run a great deal.

Monday I ran 5 miles

Tuesday 14 x 200m in 30/31 with minute rest

Wednesday ran 5 miles again

Thursday I had a session of 3 x 800m in 2:15 with 6 mins rest followed with 4 60m sprints

Friday ran 5 miles

Tomorrow I plan on a session of 5 x 1k with 2 mins rest!

I really would be interested in any general training tips, and comments on my training. My problems have always been injuries despite very low mileage.

I think you can do it, friend! But if you really want to know, just ask a fortune-teller or buy a fortune cookie.

What do you mean? Do you think I'm far off?

5 x 1k went pretty well

3:06 3:09 3:09 3:09 3:07

Really pleased as that's the best aerobic session I have done in a long time!

800ftw. wrote:

OK so I ran an easy 30 minutes on Monday, did some stretches and circuit exercises. Today I ran 14x 200m with 60s rest. All were around 30s. Forgot to mention I ran a local 1500m race at the weekend in 4:01.

What pace are you doing those easy runs?

At the moment, all my running on those easy days is around 7:00min/mile. The 5 mile runs were finished in just under 35 minutes. The 30 min runs were more like under 31:30 (31:25 or something) and around 4.5 miles.

Also the 60m sprints I did on Thursday were like trying to hit my top speed for the last 2/3 seconds, really flat out. Hamstrings were sore after!

I'm very surprised that you did 4:01 and didn't run them all in 3 flat.

I suggest you to keep working on the endurance and try to lower about 5 seconds on each repeat.

You should try to run a 600m in 1:20 someday. Then you take a very long rest and try to run like 2 x 200m with 1 minute at the same pace you did the 600 repeat (26 or thereabouts).

The thing is that the 1:50 can be achieved by focusing a lot on speed.

But to run 1:50 and 3:50 at the same time requires a good heap of endurance.

Managing them both will be a challenge, but keep updating the thread!

Hard to tell wrote:

I'm very surprised that you did 4:01 and didn't run them all in 3 flat.

I suggest you to keep working on the endurance and try to lower about 5 seconds on each repeat.

You should try to run a 600m in 1:20 someday. Then you take a very long rest and try to run like 2 x 200m with 1 minute at the same pace you did the 600 repeat (26 or thereabouts).

The thing is that the 1:50 can be achieved by focusing a lot on speed.

But to run 1:50 and 3:50 at the same time requires a good heap of endurance.

Managing them both will be a challenge, but keep updating the thread!

Agree with this. Keep working on your endurance. I immediately thought you needed more endurance work when you ran the 800 workout in 2:15 and took 6 minutes rest. That's too much rest for that pace for you.

Other options wrote:

Hard to tell wrote:

I'm very surprised that you did 4:01 and didn't run them all in 3 flat.

I suggest you to keep working on the endurance and try to lower about 5 seconds on each repeat.

You should try to run a 600m in 1:20 someday. Then you take a very long rest and try to run like 2 x 200m with 1 minute at the same pace you did the 600 repeat (26 or thereabouts).

The thing is that the 1:50 can be achieved by focusing a lot on speed.

But to run 1:50 and 3:50 at the same time requires a good heap of endurance.

Managing them both will be a challenge, but keep updating the thread!

Agree with this. Keep working on your endurance. I immediately thought you needed more endurance work when you ran the 800 workout in 2:15 and took 6 minutes rest. That's too much rest for that pace for you.

Ok thanks, I found that 800s session really hard to be honest. I want to try and run more mileage, as you can see it is only around 20 miles a week at the moment but I've had knee problems which I have been working on improving with physio. I've never run over 35 miles a week however.

With regards to the 1500m, I find a 4 minute 1500m many times easier than a 5k or a session like I posted. I'll work on improving those reps but I guess I come from the speed side!

I will do something like that 600m when I'm in a bit better shape, it might be soul crushing to try and run that now haha.

Thanks guys.

Do the 600m time trial + 2 x 200m 1 week before the race. Even 5 days out won't take much out of you, it's a 1km long workout, you'll be fine.

The beauty of it it's that it is a good training session and at the same time is a very reliable predictor. 1:20 should give you enough to split a 1:21/22. After that, you hope that your endurance pays off, and keep mentally strong with focus on stride frequency and arm action on your last 100m.

800ftw. wrote:

My problems have always been injuries despite very low mileage.

This sounds counterintuitive, but I was always injured running low mileage, and once I increased it, it really toughened up my body, and I have been injury free since. Without a base of easy running, your body is going to be weak, and so when you subject it to fast hard workouts you are far more likely to hurt yourself.

800ftw. wrote:

5 x 1k went pretty well

3:06 3:09 3:09 3:09 3:07

Really pleased as that's the best aerobic session I have done in a long time!

When I ran my 800 PR of 1:53 & 1500 PR of 3:55, I could knock out 5 x 1K in ~ 2:55 on a grass track and even I was doing a little more mileage than you.

In all honesty, I think you have a lot of talent but you're way under developed with your mileage and therefore areobic training to look at going

Yeah I will work on improving my aerobic ability and trying to increase my mileage. You clearly had better endurance than me though, when I ran 1:51 I definitely couldn't do 5 x 1k in 2:55, maybe 3:00-3:05. Thanks for the feedback guys.

Something else I wanted to ask was what kind of gym work should I do? I want to start some strength exercises like weights