Sub 4:30 mile/1600

Put in a huge winter. There is more time from xc to track than from track to xc, so put in a big base, get in a weekly tempo of around 4 miles or 20 minutes at a comfortable hard pace. Do strides at least 3x a week. Maybe start lifting if you can

You will be able to run it, guaranteed.

Since your XC season just finished take a break first. As I coach in the southern hemisphere I will give you a little of my experience in coaching a 15 year old who just ran 1:59/4:10 1500m in two consecutive weekends. Another 15 year old following this program just ran 9:13 for 3k (9:50 3200m)

So after XC he took 2 weeks off (to travel to Italy) then he came back with 4 weeks of good training to achieve these times. An example week:

Monday 5x3 minutes at 5-10k pace w/ 90 seconds rest 5x100m with 100m walk

Tuesday Rowing

Wednesday 30-35 minute run

Thursday 4x800m run as 400 at 3k pace 200m in 46 200m how you feel ( he averaged 2:32) 21/2 min recovery 4x150 accelerations

Friday OFF

Saturday 9k over hilly course

Sunday 50-60 minutes easy

Don't follow program but just an example week. Good luck

Yes, the improved 5k time should warrant a similar improvent over a 1600, i would bet you do run sub 4:30

Good luck

coahc wrote:

Since your XC season just finished take a break first. As I coach in the southern hemisphere I will give you a little of my experience in coaching a 15 year old who just ran 1:59/4:10 1500m in two consecutive weekends. Another 15 year old following this program just ran 9:13 for 3k (9:50 3200m)

So after XC he took 2 weeks off (to travel to Italy) then he came back with 4 weeks of good training to achieve these times. An example week:

Monday 5x3 minutes at 5-10k pace w/ 90 seconds rest 5x100m with 100m walk

Tuesday Rowing

Wednesday 30-35 minute run

Thursday 4x800m run as 400 at 3k pace 200m in 46 200m how you feel ( he averaged 2:32) 21/2 min recovery 4x150 accelerations

Friday OFF

Saturday 9k over hilly course

Sunday 50-60 minutes easy

Don't follow program but just an example week. Good luck

How much mileage should i put in? Im in week two of winter phase, and i did about 28 last week. I generally did 35-45 from the end of summer base training to the end of xc season, with even getting uo to 50-55. Should i go up to 35 soon?

Exactly what i was hoping for, we do winter workouts and i feel good and efficient at paces that use to get me pretty tired, granted they are not really fast, for example today was a 3x600, 3x400 at 1:52-2:03, and 66-72. Not fast but after taking a break and jogging in between rest and significant improvement over the years before make this a good sign, and today was the slowest it really could have gotten.

Good quality session and no need to run much faster yet. The 600's you were a little bit all over the place. Try for equal pacing and that is the same for your 400's . Only 3k of quality running which I would have like to seen more of but slower pacing. 600's at 2 minutes is 16:40 5k pace so maybe 4x w/90 seconds rest 3min btw sets then 4x400 at 3k pace so 75's. If you feel the need. Remember it is november so you should still have a healthy dose of threshold running and hill repeats. Volume wise I don't really worry to much with as long as they are getting in the right sessions. I have a 17 year old who ran 8:40 for 3k this weekend off an 11 week avg of 30 miles per week. Quality over quantity is the key. Yes 35 miles per week will allow you to achieve your goal of sub 4:30 if you have the ability. Question would be how fast can you run 400m?

Yeah my coach is an old geezer who does not know what to do anymore, he forced us to go faster on the 2nd and 3rd reps. And i do not really know as my PR is 57.24 from two years ago, i just have not ran an all out one since then, but if i had to guess, i think i can pull of a 54.6 right now.