What is a great 1500m workout?

3 x 400 @ 1500 pace with 400 walk-jog

4 x 300 @ 2 seconds per lap faster than 1500 pace with 300 walk-jog.

5 x 200 at 800 pace with 200 walk-jog.

(Plus warm-ups, cool downs, dynamic work and drills, etc.).

start with

3 x 5 x 200m @ 1500m target pace with 30 sec rest, 3-5 mins sets

2 x 5 x 300 @ 1500m target pace with 45-60 sec rest, 5 mins sets

2 x 4 x 400 @ 1500m target pace with 60-75 sec rest, 5 min sets

2 x 3 x 500 @ 1500m target pace with 75-90 sec rest, 5 min sets

5 x 600m @ 1500m taget pace with 2:00- 2:30 rest

if you need any specific work to work on any aspects of 1500m race.

4 x ( 400 @ 1500m pace, 30 sec rest, 200 @ 800m pace) 4-5 min rec

8 x 400m with 90 sec rec for someone going for 4:00- rep 2,5,7 @ 61 secs rep 1,3,4,6,8 @ 66 secs - uneven pace, surging

6 x 400m accelerations every 100m- 17,16,15,14 2 min rec- fast finish,

5 x 300m/100m 300m @ 1500m pace, 100m flat out 4 min rec

fast finish

1000-800-600-400-200 @ 3k goal pace

(200 jog recovery; 5 min after last interval)

100-200-300-400 @ 800 pace

(100 jog recovery, 2 min)

1k, 400, 1k, 400, 1k, 400 1k@ 3k pace, 400 @ 1500m pace

2 min rec throughout- uneven pace

5 x 500m @ 1500m pace with 2m 30 rec - when whistle blew 50m-100m surge

200-300 acceleration: 200, 220, 240, 260, 280, 300. 200 at 1500 pace. Add 1.5-2 seconds each successive rep. 300 should be at 400 race pace or close to it. Jog back recoveries. (slow start)

3 x 800m 1st 400m @ 3 sec quicker than 1500m pr 2nd 400m @ 1500m pace- 5-7 mins rec

SPECIFIC TRAINING IS KEY- you only to do 3-4 of these workouts.

shiza wrote:

Don't think of training in terms of individual workouts. Think of training in in terms of weeks, phases, programs and seasons. You could take the "best" workouts from each of the top 10 best distance runners in the world and run them, but if you can't string them together in a meaningful way with proper rest, progression then they are meaningless.

Threads about needing 1 good workout are almost worthless.

3 x 5 x 200m @ 1500m target pace with 30 sec rest, 3-5 mins sets

2 x 5 x 300 @ 1500m target pace with 45-60 sec rest, 5 mins sets

2 x 4 x 400 @ 1500m target pace with 60-75 sec rest, 5 min sets

2 x 3 x 500 @ 1500m target pace with 75-90 sec rest, 5 min sets

5 x 600m @ 1500m taget pace with 2:00- 2:30 rest

if you need any specific work to work on any aspects of 1500m race.

4 x ( 400 @ 1500m pace, 30 sec rest, 200 @ 800m pace) 4-5 min rec

8 x 400m with 90 sec rec for someone going for 4:00- rep 2,5,7 @ 61 secs rep 1,3,4,6,8 @ 66 secs - uneven pace, surging

6 x 400m accelerations every 100m- 17,16,15,14 2 min rec- fast finish,

5 x 300m/100m 300m @ 1500m pace, 100m flat out 4 min rec

fast finish

1000-800-600-400-200 @ 3k goal pace

(200 jog recovery; 5 min after last interval)

100-200-300-400 @ 800 pace

(100 jog recovery, 2 min)

1k, 400, 1k, 400, 1k, 400 1k@ 3k pace, 400 @ 1500m pace

2 min rec throughout- uneven pace

5 x 500m @ 1500m pace with 2m 30 rec - when whistle blew 50m-100m surge

200-300 acceleration: 200, 220, 240, 260, 280, 300. 200 at 1500 pace. Add 1.5-2 seconds each successive rep. 300 should be at 400 race pace or close to it. Jog back recoveries. (slow start)

3 x 800m 1st 400m @ 3 sec quicker than 1500m pr 2nd 400m @ 1500m pace- 5-7 mins rec

SPECIFIC TRAINING IS KEY- you only to do 3-4 of these workouts.

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thank you- i usually start the 1500m progressions at the start of april for 5-6 weeks which is known as our primary workout. during this time we also do 1/2 sessions of 800m work and progressive 5k-3k work. for one athlete their 3k-5k sessions will progress from e.g. 3x2km 3 min rec, 4 x 1.5km 2:30, 5 x 1km 2 min rec, 6 x 800m 90 sec rec. so hopefully we will increase the pace throughout these season from 5k pace to 3k. this is known as our secondary session

our third session depending on how our athletes are feeling (14-18 yrs old 4:00- 4:30 1500m pr) will either be a tempo interval e.g. 2-3 x 8 mins 90 sec jog depedning on the athlete, a 35-45 min run with 5 min strong, 5 min easy.

as our peak race is on june 13th this we will have 3-4 weeks to iron out any tactics/parts of the 1500m which needs work on by using some of these workouts and a couple of 400/800 work. we dont do any 5k sessions or tempo run but maybe 1-2 3k session during the last 5 weeks of season. we then taper for 10 days which include easy runs and 200m strides at race pace.

any questions please ask.

anymore for anymore?!?!

i like this one:

4x200m (1-2 sec faster than 1500m pace)- 200m jog

1x400m (same pace as the 200m reps)-200m jog

1x800m (1500m pace)-800m jog

4x200m (1-2 sec faster than the first set)

short but just intense enough- the short rests add up.

most of my training is more strength/aerobic based- this is a nice tune up workout, but i wouldn't do it every week. there's just not enough volume to make it worthwhile to do every week.

5 4 3 2 1 mins with 2 min rec

Are your training mates able to hit their target times on workouts like this?

Not always, but usually within a few seconds of it. The 1200 at the end didn't need to be at our 1500 pace, just as fast we could go.

For a guy capable of running a 1500m in 3:45.

2 mile warm-up.

2 miles at LT pace (5:05). 400m jog.

2 x 1200 in 3:18 with 400m jogs.

3 x 600 in 1:30 with 400m jogs.

3 x 200 in 28, 27, 26 with 200 jogs.

2 mile cool down.

great thread-

i need to peak twice: in two weeks time for my county schools meet and in 6 weeks times for the english schools champs. how should i schedule my workouts workouts so i can do this?

thanks

any advice?

Do an old school workout:

4 mile tempo@6:30pace

12x400@.60 w/.60sec rest interval

If it is toward the end of the season....2X800 at race pace 3 minute rest. 1x400 all out or close to it. Trying to run a 3:42 for example would be 2x800 at about 1:59+ and a 400 hopefully somewhere in the 52-53 range. Short but sweet.

6x 600m

anymore workouts like these?

i like 11011111100 wrote:

i always like this workout for 4:00 1500m runner

1600 @ 3k pace (70)

1200 @ 3 seconds slower than 1500m each lap (67)

800 @ 1500m pace (63)

400 @ 3 seconds faster than 1500m pace (60)

3 min rec throughout

__________________________________________________

My times are different, but close.

Are you: HS - College?

Runner - coach?

How many times a season do you run this?

What phases of the season?

i like 11011111100 wrote:

i always like this workout for 4:00 1500m runner

1600 @ 3k pace (70)

1200 @ 3 seconds slower than 1500m each lap (67)

800 @ 1500m pace (63)

400 @ 3 seconds faster than 1500m pace (60)

3 min rec throughout

if said person doing this workout could only run 4:00 for 1500m they are most certainly under-performing. this person should at least be able to run 3:50.