Sub 4 training

My first track session tonight is 12x200 with 45' rest

First session is finished

12x200 with 45 seconds rest

Average was 32.5

Was a bit windy but not too bad

If you're going for sub-4 1500m don't go for such fast workouts from the gun, you need time on the track to develop your lactate threshold. Try a few weeks of CV 1000m repeats w/ 60s rest with 4 x 300 @ 46-48 to end the workout (500 jog)

So your 800m PB is literally the minimum split you need to run sub 4?

I don't think he meant that's his PB, that's just a time trial 800 he ran after finishing up his base phase.

Yeah, I agree with the other guy, but only do about 3 weeks of 2-3 workouts a week and do 600m to 1k. Anywhere in that range, then go and get down to 400s which will provide that speed strength you need. To finish all your workouts do 2-4 strides to get the speed and form to kick well and finish well enough to go sub 4. Once you start racing more do mostly 400s and 300s and if you have a couple weeks off before another race then you should do 600s again.

I have a big race at the start of may so I'm going to do two heavy weeks of training and one easy week and then pick it back ip

Next weeks training will be like this

Mon-easy run + 200's

Tue-2x Easy run

Wed-easy+400's

Thur-5x1 mile tempo+easy

Fri-2xeasy

Sat-600's

Sun-long run 16 miles

Total 85 miles

Today is easy 10 miles

Bunp

....

Session was

1600m-5:00

12x300 w'70 rest - Avg-49

Two easy days out of seven is a bad idea!

Sub4hopeful wrote:

Next weeks training will be like this

Mon-easy run + 200's

Tue-2x Easy run

Wed-easy+400's

Thur-5x1 mile tempo+easy

Fri-2xeasy

Sat-600's

Sun-long run 16 miles

Total 85 miles

Should add an extra one?

I'm going to join this thread, I'm also looking for sub-4 this season. I've raced these past 4 weeks:

3/18: 3k in 8:59 closing the last 1k in 2:50 (1st)

3/25: 1500 in 4:07, last 400 in 62 (4th)

4/1: 1500/5000 double in 4:08 and 15:44 (5th and 3rd)

4/7: 1500 in 4:10 for second in my heat

I'm a little disappointed in my race yesterday as I was looking for a decent PR after a few good weeks of training, but I got put in the slow heat and a slow pace from the gun put that out of the question but I did race pretty well. Not racing next weekend but I'll do an 800 or 5000 in 2 weeks.

This week:

M - 3x(600,400) w/ 2:00, 400j rest in 1:47,60,1:42,63,1:45,64

T 6.6 easy

W - 4x200,4x300,4x200, 2x150 w/~60 sec rest but full recovery on the 150s. 36,33,32,33,48,48,48,48,32, 31, 30, 29, 18.44, 19.03

T - 4.5 easy, strides

F AM - 2 jog, pm 1500 in 4:10...no splits given, 2nd place

S- probably 6-8 easy and strides

S probably 6-8 easy and strides

Mondays workout was very poorly paced, the goal paces were 1:45 and 64-65 but it was fun and the 60 felt easy. Wednesday's workout was good and easy, first 4 200s were to get warmed up and the rest was just to shakeout the legs a little bit, really happy about the 150s because they were quick.

Currently sitting around 50 mpw on average. It would be cool to have some more people join this thread to see how others are approaching the sub-4 1500.

What age are you?

And what's your 800 PB?

20 years old. I haven't ran an 800 since HS and my PB was 2:10 then, I think I'm close to 2-flat right now.

Monday workout is

2x (1000,600,400,200)

Rest is 3,2,1 minute

16 mile long run today