If you can run 12x400 in 64 with a min rest,then you should be able run 4:12-4:16!
When I was 19 I ran 12x400 with 1 1/2 rest in 60.5 and I ended up running 4:02 mile!
If you can run 12x400 in 64 with a min rest,then you should be able run 4:12-4:16!
When I was 19 I ran 12x400 with 1 1/2 rest in 60.5 and I ended up running 4:02 mile!
Break down your 1500 into a 300 and 3 400s, then run them in succession at goal race pace (maybe a little faster) as you would be racing (i.e. go out fast if that's how you run, whatever) with 60 seconds rest. Jog for 4 minutes and do it again, then again. 4:00 can be a mental barrier sometimes too, once you do it it'll probably feel much easier the next time. Best of luck!
thos sound good to me. the only advice i can give u is to be patient and run workouts at your PR pace.
thos sound good to me. the only advice i can give u is to be patient and run workouts at your PR pace. Also less rest doesnt mean better results. Ive trained with some kenyans before sub-29 10k's, 13:XX 5k'rs. and they were notorious for giving themselves full recovery between intervals. naturally towards the end of the season it took them less and less time to gain full recovery, so their rest was naturally decreases rather than it being forced upon.
Use to be someone wrote:
If you can run 12x400 in 64 with a min rest,then you should be able run 4:12-4:16!
When I was 19 I ran 12x400 with 1 1/2 rest in 60.5 and I ended up running 4:02 mile!
I did something similar to get a 3:44 1500m. If you can run that many 400s at sub minutes pace then you should be able to run that pace for a 1500m no prob.
Steve Scott used to say that once he could go under 50 for tem miles he could break 4.
1500m shape =
400, 30 sec, 400, 30 sec, 400, 30 sec, 300
This should give you a very good predictor.
One of my favorite "tests" is 1200m hard, walk across the field, 300m very hard. After full recovery, do the whole thing again. This has been very accurate (to within a second) in predicting my fitness at 1500m. (Truth be told, I took the 1500m and converted it to 1600m because that's what we raced in highschool.)