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

04/01

40min easy jog and strides

05/01

3000m PB:9.24 Pleased as I won the race, would have been faster but pacing was off. Feel like I could do 9.15 right now.

P.S Knower of things=liff

bahhh. not a great week for me. bagged my attempted workout multiple times because of weather, and when i finally attempted it it was just way beyond my level.

sunday: 4.03 mi, 26:00

monday: warmup/cooldown: 5.50 mi, 38:00

tempo: 4.25 mi, 24:44

tuesday: 8.31 mi, 50:00

wednesday: AM 4.25 mi, 30:00

PM workout snowed out, 4.58 mi, 30:00

thursday: 4.68 mi, 30:00

friday: 9.53 mi, 62:02

saturday: 3.5 mi warmup / cooldown, 25:00

was planning on 4x1 mile @ 3k, with 4 mins rest. went out really conservative and just didn't have it. so I did this instead: 1xmile: 5:00, 4 mins rec

2x800: 2:30, 2:31 2 mins rec

4x400: 74, 74, 72, 71 60 seconds rec

2x200: 29, 29 200 jog rec

something like 53 miles.

ps. nice job with the win in the 3k, liff. that is always a good feeling to start the season off with.

still seems like a solid week. why would you take that much rest on 4xmile? even 3min seems a bit on the excessive side.

It would be at something like 4:48 pace (3k pace), if I did it the right way. I don't think I could manage that with 3 mins rest.

I've found that those sort of long, hard intervals are pretty helpful, even with upwards of 4 minutes rest. Do you do a workout similar to that one - or, if not, what do your longer interval workouts look like?

yes we do workouts very similar to that, however we run on grass, so say we do something like:

2x 6min effort, 2.30 recovery, 3x4min, 2:00 recovery, 4x3min, 1.30 recovery.

probably these will be under 5k pace and over 3k

1/5

11 miles

1/6

6miles +weights

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off today, didn't feel very well. all in all it's been a pretty crap week with only about 30mi.

boingo wrote:

It would be at something like 4:48 pace (3k pace), if I did it the right way. I don't think I could manage that with 3 mins rest.

I've found that those sort of long, hard intervals are pretty helpful, even with upwards of 4 minutes rest. Do you do a workout similar to that one - or, if not, what do your longer interval workouts look like?

VO2max intervals should be done with 800-1200m reps. Or 2-4 minute reps. This is fundamental.

If you are truly in 9:00-flat 3k shape then your VO2max pace is about 72 a lap (at least right now while you are in 9:00-flat shape). Running at this pace for more than 3 laps is too difficult to reproduce 4-6 times like people do for 1600m repeats. Too stressful.

2-3 minutes is about right for the VO2max paced repeats ... so the 800 or 1000 is favored. 1200m at the outside, or it can be done but slowed from that 72-sec pace (for you).

The other poster is wrong though. 1600s don't need to be done only with 1-2 minute rests. The goal should be to let your HR return to 120 or so and it will take 2.5-4 minutes for some people.

the 1600 reps themselves should be done at a pace between VO2max (roughly 4k race-pace) and Lactate-threshold (15k race pace).

The point is moot though as you guys are training for the 4:00 1500m ... why are you even running such long reps?

boingo wrote:

bahhh. not a great week for me. bagged my attempted workout multiple times because of weather, and when i finally attempted it it was just way beyond my level.

sunday: 4.03 mi, 26:00

monday: warmup/cooldown: 5.50 mi, 38:00

tempo: 4.25 mi, 24:44

tuesday: 8.31 mi, 50:00

wednesday: AM 4.25 mi, 30:00

PM workout snowed out, 4.58 mi, 30:00

thursday: 4.68 mi, 30:00

friday: 9.53 mi, 62:02

saturday: 3.5 mi warmup / cooldown, 25:00

was planning on 4x1 mile @ 3k, with 4 mins rest. went out really conservative and just didn't have it. so I did this instead: 1xmile: 5:00, 4 mins rec

2x800: 2:30, 2:31 2 mins rec

4x400: 74, 74, 72, 71 60 seconds rec

2x200: 29, 29 200 jog rec

something like 53 miles.

Here is some advice no matter who you are and no matter what event you are training for:

Drop the measuring of all your runs down to the hundredth of a mile, and drop the timing of your runs to the second. Nothing good will come of that.

If you are using a GPS to measure them, that is fine. Once you measure a course three times (and find out that it is 9.53 miles for example) then leave the GPS at home. When you run it "easy" just run it untimed or at least just time it by looking at the watch at the very end and just noting "62 minutes". Anything more than that will make you too compulsive and be counter-productive.

If you are running a course "hard" or trying to run it faster each week throughout your base training, that is fine as well. Time it to the second and record it as such, but only when you are running it hard.

getting hung-up on whether a course is 4.25 or 4.53 miles will just cause problems for you over time.

I'm using a treadmill a lot of the time because of recent weather (ice) & the fact that I am injury prone. Thus, the exactness of the mileage.

I'm training for both 1500m and 5k, though I think long reps such as 4xmile still have a place in the endurance-based portion of 1500m training. At least, the seasons when I have not done vo2 max reps have been my worst ones - but there are so many factors affecting my race performances that it is hard to say what actually helped and what didn't. My 1500m has dropped between 8-15 seconds each year, though...so I'll keep listening to my coach.

(I ran 9:04 for 3k the second week of December, so 72-73 should be about right. I probably could have handled 3:36-3:39 1200m reps)

i like this thread and am going to post my mile-5k training also.

Saturday 12/29 - 18 miles 6:40pace... i got a little carried away

Sunday 12/30 - 10 miles progression

Monday - 5.5 miles with the gf

Tuesday - 4 miles with the gf

Wednesday - 12x400m 68-70 with 400m at about 7-7:30 pace

Thursday - Easy 60 minutes on the treadmill

Friday - Off

Saturday - 6x1:10 - 1:05 minute hill reps

Sunday - 16 miles first 7 with gf

yo, nice thread!!

My pb's of last summer (2007) are : 4:25 1500 - 9:33 3000 - 16:13 5000 (only ran 1 3K and 1 1500 and 3 5000's)

Did this with 35-40miles a week.. Since end of November 2007 I'm running 55-60miles

Aiming for sub 15:30 5K next year & sub9:00 3K this year/summer (I've the feeling that should be possible the extra ammount of mileage)

-----------------------------------

Here's my base-training of last 3 weeks :

17/12 - 23/12

*Mon - 45min aerobic run on track

*Tue - 13.8km EZ + 4x 30sec @ CV pace with 60sec jog

*Wed – 20min w/u. Then 2x 10min @ 10K pace, with 6min jog. 24min cool down.

*Thu - 60-70min Ez aerobic run

*Fri - 12km Ez run + 6x 100 fast and relaxed striders

*Sat - 30min Ez jog

*Sun - AM. 3km wu. 5K Road Race (4th in 16:03). 4km cd

PM. 6.4km Ez jog

Total 93K

-----------------------------------

24/12 - 30/12

*Mon - 50min aerobic run

*Tue - 13.8km EZ + 4x 30sec @ CV pace with 90sec jog

*Wed – 15min wu. 7x3min fartlek @ 8K pace, 2min jog between. Then 6x 30sec uphill @ 1500-3K pace. 15min wu

*Thu - 60-70min Ez aerobic run

*Fri - 60min moderate paced hilly run

*Sat - 12km Ez run + 6x 100 fast and relaxed striders

*Sun - 30min Ez jog

Total 94K

-----------------------------------

31/12 - 06/01

*Mon - AM. 3k wu incl striders ; 6K XC race (12th) ; 3K

PM. No run = Ill

*Tue - off =Ill

*Wed – 60-70min aerobic run

*Thu - 60-70min progression run + 6x20sec on grass @ 5K pace

*Fri - 50-60min recovery run

*Sat - 45min aerobic run + 4x 30sec @ 3-5K pace

*Sun - 90min hilly long run + 2x 5x30sec hill sprints @1500 pace, 90sec jog

Total 87K (incl. Illness)

12/7

AM: .75 w/u

5x(400+1min rest) 65,66,68,69,69

.75 c/d

I decided to run these in trainers again because I have 2x1mile this afternoon in spikes. The track was all wet from the rain, and I had a difficult time getting traction. I am pleased, but I really wanted to hit at least 3 between 64-66.

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Just curious. Do you really feel warmed up after just 1200 meters? In cold weather I like to do at least 10 and usually 20. (It also is a cheap and easy way to tack on some extra mileage)

we had a random spurt of 65 degree weather here and i also got new shoes today. amazing day for running.

6 mi warmup & cooldown, 37 mins

4 mile tempo, 23:33

1/7PM: .75 w/u 2x(1600+10min rest) 4:50,4:52 .75 c/dYes, I know the rest is extremely long, but this also means that the quality should be very high. Was the quality high? I am sort of pleased with it, but I would have liked to go sub 450 on both. -------------

boingo wrote:

Just curious. Do you really feel warmed up after just 1200 meters? In cold weather I like to do at least 10 and usually 20. (It also is a cheap and easy way to tack on some extra mileage)

We have a pretty dynamic warm up. We do agilities, hurdle drills and strides. So, I am definetely warmed up before we start the workout.

8 miles easy - 58 minutes

1/8

AM: .75 w/u

5x(300hard+100jog) in trainers

.75c/d

We ran by feel with no time.

Our afternoon practice starts in about 50min, and we are doing 2x1200 with 8min rests.