1500m workouts- what do you do and whyhelp me<?

Zuzu's petals wrote:

Sydney Maree was/is a multiple AR holder (1,500m time of 3:29.77 still stands) ...

I may have to correct myself if Lagat's 3:27.40 from 2004 somehow turns out to be accepted as the AR. Nonetheless, Maree's time stood as the record since 1985.

frank horwill had a workout 2x400,800, 300, jog 100 after 400 jog 200 after 800 walk 400 after 300 then repeat set, i like this workout because in a 1500 race, usually eveyones anxious and goes out fast, thus the 400, then the pace settles thus the 800, then the last 300 just go all out.

HHH- what do your rest periods mean?

I ran this workout, but I prefer doing the 800 second (makes it more like the middle of a race where you have to keep your mind on track)

so..

2 x 400 (30sec rest) 800 (30 sec rest) 300 with 5-10 min rec between all at Goal Pace.

My fav session was; 1200 (62-60-58) jog 400m; 4x400 (60sec rec) in 58/59 jog 400; 400 hard (50-51 seconds). This was the only 1500m type of session I did when I was training for 800 and I only ran 2 1500m that year but the were in 3:42.61 (PR) and 3:40.60 (PR) (60/61/61/38. When I moved to doing more 1500m sessions I never as quick! Horses or courses.

JR

I always liked doing the 8 x 4 or the 2(4x4) I was just wondering what appropriate rests were? HHH,I know this is an old thread, but u usually have helpful insight. I don't quite understand what 3:1, 2:1, etc means. If anyone can enlighten me it would be greatly appreciated. Also, many of these workouts are peak fitness workouts, if anyone can offer normal in season workouts that would also be great.

Thanks

@1500m speed 2 x 5 x 400m 1min and 3min rec between blocks

also 20 x 200m 30rec rec/ 15 x 200m in racing season

but to run fast over 1500m- you need 3km type sessions 6 x 800m 2min rec for example and 800m type sessions 6 x 300m 3-2min rec and 6 x 400m 4-3min rec. plus steady hour runs and some kind of flat out stuff ie 10 x 100m walk rec. its all about a balanced mixture- not just the 1500m workouts,

good luck jt

good exercise for the mile- do it a couple times a week.

#1: 20 minute exercize

#2: 30 minute slow jog

#3: 5 (400 meter) runs

#4: 5 (800 meter) runs

#5: 1 (1600 meter) run

Mile strategy: Run 3 laps at a high pace, and the last lap- run at the highest pace.

Goal: To run a mile in under 4 minutes. Ultimately to have a good enough time to make it to olympics.

I'm in high school, and while I certainly do NOT have fast times, I know a bit about what not to do. I go to a small school, and my coach is relatively new. He is a marathoner, and he has very little experience with 5000m and below. During cross country season, we did 25 mile weeks with 2-3 workouts per week, with "distance" the other days. Here are some of our workouts:

12*400 in 80-84 (5k race pace - 15-25s per mile)

5*1000 80-84

10*800 80-84

Starting these workouts 2-3 times per week about 2 months before the state meet, and with 40-50% of our weekly mileage being intervals, we burned out quickly. My best time was 18:04 for the state meet course (earlier meet, by ~1 month) and at the state meet on the same course I ran 18:11. The weather was hot the first time and a perfect 55 degrees the second time.

Clearly, he started doing too much intense running too early, lesding to our burnout. Luckily I have convinced him that that was what happened, and I have gotten him to use the winter as a base phase. We are planning to work up to 40-50 mpw, and only do few intermittent speed workouts. Here are some:

12*200 in 33-35 (mile pace - 20-30s per mile)

6*400 in 73-77 (~mile pace)

These workouts will be used once per week or less, and will only be run to maintain speed and anaerobic performance.

When I was coach at Oregon we had a simple approach. 3-4 miles of intervals a week

On Tuesdays we'd run 8-12 x 400 at date pace. That's the pace you can presently run the 1500/mile

On Thursdays we'd run 4 x 400 at goal pace

That's the pace of your goal for the 1500/mile

One time Pre showed up having just eaten a bag of donuts so I made him run the date pace workout at goal pace. After a few reps he threw up on the infield. We all got quite a laugh out of that.

3x1000

4x800

4x500,300

5x600

6x500

8x400

10x300

malmo wrote:

Zuzu's petals wrote:

blah, blah, blah.

Jumbo Elliot, the most successful middle distance coach in history had his runners doing TWO workouts week after never ending week: 10 x 400 or 6 x 400. Why? Race pace. Yadda, yadda yadda.

Malmo, important to mention that they raced almost every weekend in addition to the two 400 days?

you want to run at race pace as much as you can without destroying yourself.

you want two or maybe three workouts at race pace per week and recover between.

600m is a good distance. run several at race pace with full recovery.

6-8 repeats should be ample.

3-6 repeats of 2-4 minutes hard up hill till near exhaustion with 2-4 minute recovery is great.

also you want to do relaxed 150 m stride outs before and after workouts.

fast and relaxed and easy.

it is way better to keep the volume on the low side in the long run. you can amp it up if you're going good. but save the heroics for race day.