Coach me to a 3:50 1500m (will pay weekly)

AspiringUK wrote:

As the title says. I have currently run 4:20 from 25mpw. Training background specifics can be provided. I will pay up to £40 a month (paying more than that at the moment anyway) . Need to run 3:5X by June 2020.

Stats:

16 Y/O 5”9 135lbs

Other times:

5k 17:58

800 2:04

400 56.8

200 25.2

Please show a sample 3 weeks we would begin with, and leave your email address.

Thanks.

Just take contact with the great white shark of coaching! COACH J.S , at your excellent service!

M - fartlek 10x60/90 on/off at ~ 10k effort then 4x30 sec hard, then 4x10 sec hard both with full jog recovery with 20 min warm up and 30 min cool down.

T - 45 - 75 min easy with 4 strides afterwards at 5k effort

W - 45 - 75 min easy with 6 strides afterwards at 5k - 3k effort

Th - 30 min easy Tempo, ~ MP + 30 sec/mi

F - Same as Tuesday

S - 90 min long run with 10x20/40 fartlek for the last 10 minutes

Su - 60 min easy with 6 strides afterwards at 5k - 3k effort

The next two weeks would be the same layout, but the Monday and Thursday workout would both change to other workouts to prevent the schedule from being boring.

Yuki ran a 3:50 1500m a week after running like a 2:11 marathon. Just train like him, 20 kilometers in the morning, shower, run a mile to work, and a mile back. Than run as much as you can on the trails during the weekend or race.

I'm more of an 800m specialist when it comes to coaching, and you'd have to push your mileage up, but if you're interested, here's what training would look like:

This is assuming you have somewhat of a base.

Sun: 70mins (last 15 @ M pace)

Mon: 30min AM/30Min PM (strides/core PM)

Tue:10mins wu, dynamic str., 2x(10min M, 5min T, 3min I), 10min cd

Wed: 50-60min easy, core+weights

Thur: 30min AM/35-45min PM, resistance bands

Fri: 12min wu, dynamic str., 2000, 2x1000, 4x500; 12 min cd, 3x80m

Sat: rest or x-train, deep stretch

Sun: 75 mins, last 10min fartlek 30sec on/off, resistance bands + core

Mon: 30mins AM/30-35mins PM + strides

Tue: 10mins, dyn. stretch, 4x(7mins T) 10mins

Wed: 50-65 mins, strides+core

Thur: 30mins AM/35-45mins PM, weights

Fri: 12 mins, dyn str, 20min tempo, 2x(4x400), 6x25sec hills

Sat: rest or x-train

Sun: 77-82mins LR, deep stretch

Mon: 30mins AM/35mins PM

Tuesday: 12 mins, dyn stretch, 25mins T, 10mins, resistance bands

Wednesday: 55-65 mins, strides

Thurs: 30mins AM/40-45mins PM, core

Friday: 12mins, dyn stretch, 2-4x(500, 400, 300, 200) 12 mins

Sat: rest or x-train

Your strengths lie in shorter distances. We might cut back on the tempos and long runs.

Racing weeks would have no doubles, a mix of things for your workout, and less core. I used Daniels for a quick way of indicating the type of work but it gets more specific depending on where you are with training/racing.

My email is

noah@blueboathome.eart

h. Remember that training is very simple and racing is very hard. Some online coaches have no idea what they're doing and still charge way too much, it's more about your faith in the person coaching you than anything else.

I’d do it for free to start for a few months to see if you enjoy the training. Coached many in your range/goals.

Week 1 - run faster than last week.

Week 2 - run farther than week 1 but same pace.

That's 2 weeks you owe me.

Don't want my real email on letsrun for this, so I'm using an ancient one but it still works.

phoenix10398@gmail.com

I'd say my training philosophy is a mix of Daniels and Tinman, I am a big fan of mixing mileage, threshold/CV training, and speed. If it's okay, instead of a sample 3 weeks of the beginning of training, I'll do one week of each phase (base, racing, peaking). I also would designate a significant portion of the base to building you up to 50+ mpw, I am a big believer in mileage as a key to improvement in any event 800+.

Sample base week:

M-Off or easy 20-30 minute jog.

T-50 minutes easy, 4-6x100m strides maxing out at 1500 pace

W-threshold or tempo workout, 3-5x1 mile at threshold or 20-30 minute continuous hilly tempo, followed by 4x150m strides or 4x20 second hill repeats, all workouts would have a 15-20 minute warmup+speed drills and strides, as well as a 15-20 minute cooldown

Th-50 minutes easy

F-50 minutes easy, 4-6x100m strides

S-fartlek or hill repeat workout, fartlek would be something like 1, 2, 3, 4, 3, 2, 1, all around CV pace, hill repeats would be 12-16x30-45 seconds

Su-80 minute long run, 4-6x100m strides maxing out at 800 pace.

Total mileage: Could honestly be anywhere from 45-60 but usually in the 50-55 range. As I said, we'd build up to this, starting out more like 30 and increasing by 5-10 miles ever week or two.

Sample racing week:

M-Off or easy 20-30 minute jog

T-50 minutes easy, 4-6x100m strides

W-mixed workout, start with a short threshold or CV session (2-mile threshold, 3x1k at CV, something like that) before moving into intervals, very rarely any intervals slower than mile pace or longer than 600 meters, and often finishing with short intervals (100-200 meters) at 400-800 pace. Rest would usually be rolling.

Th-50 minutes easy

F-If racing, 30 minutes easy and 4-6x100m strides, if not, then 50 minutes easy and 4-6x100m strides

S-Race or interval workout, think 8x400 at race pace with 1 minute rest, or 200-400-800-400-200 at race pace with equal rest. Usually standing rest.

Su-80 minute long run, 4-6x100m strides

Total mileage: Similar to base phase for mileage, I'm a big proponent of maintaining mileage but increasing intensity up until the taper begins (usually one month out from planned peak).

Sample peaking week:

M-Off

T-40 minutes easy, 4-6x100m strides

W-mixed workout, essentially the same as during the rest of racing season except usually a little easier and more speed focused.

Th-40 minutes easy

F-30 minutes easy and 4-6x100m strides.

S-Race or time trial workout (probably 1000m time trial for a 1500 runner, or possibly a 1200 at 1500 pace)

Su-60 minutes easy, 4-6x100m strides.

Total mileage: Doesn't matter one bit, probably somewhere in the 30-40 range though.

Let me know if you're interested! I learned this style of coaching way back in high school from an extremely successful coach and have applied it to myself and other runners since with great success!