My goal of sub 4:00 1500-I will not stop until I reach my goal.

I haven't read the rest of the thread, but why are you doing two insignificant runs each day? Better to do 4/8 or just 10 in one run, in my opinion.

I think you probably will notice the altitude on long intervals, although it won't be a big difference.

I think you're varying your workouts too much. If the focus is on 800s in 2:20, just do that. If the workout is 400s in 65, do that. It seems like you are lacking race pace strength. Pick an intermediate goal, like a 1600 in 4:30, and run 4x800 in 2:15 and 6x600 in 1:42. If you can accomplish that, you move your goal down to the nest level.

Good luck

12/28-0

12/29-0

12/30-0

12/31-5.5

1/01- AM: 6.5

PM:3.5

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The lateral part of my right knee was hurting a lot after my run on 12/27. So, I decided to take a few days off.

Having run a 2:00 800 and 16:22 5k, there should be NO reason why you're not running 4:00 or faster for 1500 RIGHT NOW!

1/2 First day of second quarter uggg

AM: .75 w/u

5x(400+1min rest) in trainers btw

.75 c/d

65,68,69,70,71

4hours later

8miles

eddylee, I'm with you buddy. Sub 4:00 is my goal for this spring as well.

I ran 4:16 last spring when I was in 2:02/16:40-ish shape for 800 and 5k. A year later I'm a minute faster at 5k, so I think I have a shot.

You might find it harder than you think. I ended up running 2:04 and 16:52 for 800 & 5k, and that year I ran 4:13.

The next year I ran 1:58 and 15:42 and I ran 4:05 (admittedly, it was the day after I ran a 10k - I might have been able to do better fresh).

This year hopefully I'll be able to do it. I ran a 4:23 (mile) in December, and bar STUPENDOUS misfortune, I'll be able to drop 5 or 6 seconds in that many months.

BEER STEAK wrote:

eddylee, I'm with you buddy. Sub 4:00 is my goal for this spring as well.

I ran 4:16 last spring when I was in 2:02/16:40-ish shape for 800 and 5k. A year later I'm a minute faster at 5k, so I think I have a shot.

Awesome!

I am about 45 seconds faster in the 5k from last year. So, hopefully I can pull it off. However, I am starting to realize that holding 65 second pace is damn hard. I may shoot for sub 405 instead.

Hey, feel free to post your training on here.

Good luck, budd.

edylee, you sound in very similar shape to me, my targe is sub 16:00 5k between may and aug and possibly a 4:05 1500 too. I wish you luck in achieving your goal.

eddylee wrote:

Hey, feel free to post your training on here.

Good luck, budd.

Good luck to you too. Maybe I'll post some race results as they roll in.

liff I'm goin for sub 16 in may as well. I started training about 3 weeks ago.

December

Sunday-16th 0 8 55:10:00

Monday-17th 0 8 1 mile warmup, 6 mile tempo at 6:00 min pace, 1 mile warmdown 35:24:00 5:54 avg

Tuesday-18th 0 10 1:16:15

Wednesday-19th 0 8 54:40:00

Thursday-20th 0 9 1:00:40

Friday-21st 0 6 44:04:00

Saturday-22nd 0 12 Long Run 1:29:07

Week Total 61

Sunday-23rd 0 8 55:40:00

Monday-24th 0 8 1 mile warmup, 6 mile tempo at 6:00 min pace, 1 mile warmdown 35:28:00 5:55 avg

Tuesday-25th 0 10 1:08:18

Wednesday-26th 0 8 53:40:00

Thursday-27th 0 9 1:03:01

Friday-28th 0 6 43:20:00

Saturday-29th 0 12 Long Run 1:26:50

Week Total 61

January

Sunday-30th 9 4 1:01:20 28:55:00

Monday-31st 7 0 1 mile warmup, 5 mile tempo at 5:50 min pace, 1 mile warmdown 28:46:00 5:45 avg

Tuesday-1st 4 8 31:24:00 56:56:00

Wednesday-2nd 8 0 55:03:00

have you had some time off then? you seem in pretty good shape.

I think I'll start posting my training here too, since we all have very similar goals it will probably be beneficial to all to get different views on each others training.

I'll jump on the bandwagon. I'm always curious what other people have been doing.

This past week this is what I did:

12/23: 17.3 miles, 1:54:41

12/24: travelling

12/25: 7.1 miles, 47:49

12/26: 3.25 miles warmup/cooldown, 25 minutes

5x400m with 60 rest: 61, 64, 63, 65, 70 (this was rough outdoors)

12/27: 6.75 miles, 45:46

12/28: 9.5 miles, 70:00

12/29: 9.5 miles, 70:00

54 miles

normally I would do a 30-45 minute tempo run on mondays.

PS. Are you guys all in college? What year?

01/08 5mi

02/08 9mi

03/08 9mi (I'm in Europe so run when most of you are still asleep)

I'm at university in my 2nd year, haven't been running too long though (1.5yrs).

5k PB 16:48 from last summer

boingo: why did you only do 5x400? if you're taking such short recoveries wouldn't it be better to up to 10 or 15 at 1500 pace?

5x400 is supposed to be quicker than race pace - a workout to help you feel more comfortable AT race pace. I didn't do a great job with them - they should have stayed more around 63. (It's supposed to be 3-4 seconds quicker than current race pace)

My coach uses a little bit of a strange system - if I explain it maybe it'll make sense why I'm doing something like that now. For track we rotate between three styles of workout - speed, speed-endurance, and endurance - to make sure at no point we're stale in any one area. We're a decently high mileage team so we can get away with doing hard & short workouts like this without compromising our base (usually I'm hitting 70+ - last week was not so great).

So basically, why not do more? It's not really possible at that pace, at least for me. I was doing them in trainers, and I died hard the last one. We'll do 16x400 later on with a minute rest at race pace - but that is a mind-boggingly difficult workout for me. I think not too many people would be able to complete 10x400 @ 62 with 60 rest if they were in 4:24 shape.

Interesting approaches. boingo and eddylee, it looks like you guys run all your workouts faster than I do - from 400 repeats to easy runs. Should be interesting to see if I can keep up when it comes to race times. I wasn't going to post my training, but I'll post this week to show the contrast. Everything through Thursday AM is already done. Everything else is planned.

Monday

AM - no run

PM - 3x(4x200) in 33-34, 100 jog recovery, 400 jog between sets; with strides, warmups, and cooldowns, 9.5 miles total

Tuesday

AM - 9 mile run, starting easy, uptempo by the end

PM - 3 miles easy

Wednesday

AM - 3.5 miles easy

PM - 4 miles easy

Thursday

AM - 4 miles easy

PM - Tempo run - 5:40 to 6:00 pace; with strides, warmups and cooldowns, 10 miles total

Friday

AM - 4 miles easy

PM - Easy run, then strides and accelerations (top end speed, very short bursts) - 6 miles total

Saturday

12 miles starting easy, uptempo by the end

Sunday

6 miles easy

Total: 71 miles

Next week I'll trade the 1500 paced effort for a hill workout and switch the tempo run to some long intervals.

Other than that, nothing killer on the menu. Some people might say I have too much junk jogging in here, but I'm trying to take things gradually, 70 mpw is still pushing the envelope for me.

Your workout of 3x(4x200) in 33-34, 100 jog recovery, 400 jog between sets is the pace that I was running in the beginning of the season last year. I ended up running 2:00.56. I promise you that I never ran a 200 faster than 30 working up to this meet. I was following Daniels' Running Formula and the pace directed me toward 33-34/200. I have no idea how I was able to run so "fast" off running 66pace.

After the meet, I joined the track team, and the coach made me do 200s in 27s and everything(400-600meters) toward race pace. My last race of the season was 2:00.58.

After the season, I was a little suspicious if training at such a high quality pace is correct/necessary. I followed Daniels'800 program and ran 2:00.56 in a matter of 5-6 weeks of transition from running base miles. This fall I followed the 5k-15k program and ran a PR of 16:22(almost a minute PR).

For me, DRF works.

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I'm happy that people are starting to post their training. This is what the running community is all about...coming together to achieve specific goals(individually or as a team).

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1/03

AM

.75 w/u

6x(300fast+100slow jog)

.75 c/d

the workout was continuous, and the coach told us to run by feel.

train with the430miler

that guy gets it done, son