I'm trying to train for a 4.15 1500m, and the race isn't far away. I'm doing at least 80% easy running and 60 miles per week. Interval training hurts my calves, as I prefer to do it barefeet and I don't seem to be getting any fitter. What kinds of workouts should I be doing? Should I just do long runs?
Can't tell if this is a troll attempt but I'll bite anyway...
1) bare feet? wtf? are you Zola Budd? wear shoes my man. There's no added strength if your calves are tired and strained all the time. Limit the barefoot stuff to strides and cooldowns.
2) if you haven't added a long run, I'd do that. Can do a shorter midweek LR too.
3) workouts... well what are you doing already? Generally I'd say you want to start out doing one fartlek a week at around tempo/10K effort, and one tempo or long rep workout a week (either like a 4 mi tempo or 4 x 1 mi @ up to 10K pace). Do either short hill reps or 100-200m reps w/ decent rest once a week and you've got your base phase down. You'll need anywhere from 8-14 weeks of this to have a solid base.
If the race is within 8 weeks, the above is the best you're going to do. You won't be able to sustain or get benefit from anything of higher quality.
What kind of workouts are you doing? Your mileage and % of easy running seems to be adequate for what you are trying to achieve. Barefoot intervals isn't a great idea - it puts too much stress on your lower legs. From my experience, barefoot strides or short cooldowns are enough to strengthen the lower legs and feet without causing problems.
Zante wrote:
Can't tell if this is a troll attempt but I'll bite anyway...
1) bare feet? wtf? are you Zola Budd? wear shoes my man. There's no added strength if your calves are tired and strained all the time. Limit the barefoot stuff to strides and cooldowns.
2) if you haven't added a long run, I'd do that. Can do a shorter midweek LR too.
3) workouts... well what are you doing already? Generally I'd say you want to start out doing one fartlek a week at around tempo/10K effort, and one tempo or long rep workout a week (either like a 4 mi tempo or 4 x 1 mi @ up to 10K pace). Do either short hill reps or 100-200m reps w/ decent rest once a week and you've got your base phase down. You'll need anywhere from 8-14 weeks of this to have a solid base.
If the race is within 8 weeks, the above is the best you're going to do. You won't be able to sustain or get benefit from anything of higher quality.
No, exactly the opposite is true.
If you would like to race in a half year or something, then advice from poster above (base building by long runs and tempos) would be the first step now.
However, if the race is within 2 - 6 weeks you can't do anything other than peaking. That means race pace stuff and faster. Very hard any fast, but low volume, long recoveries, up to three times a week. Very light running on the other days inbetween (easy and not too long).
I meant very hard and fast...
Suppose you're right, but I'd also like to see what the OP has been doing up to this point.
60 miles is plenty and probably not even required to run 4:15 for 1500m. Yes you do need to do interval work. I would recommend you go out and buy a good pair of racing flats if spikes are causing your calves to be sore.
Remember 4:15 for 1500m is roughly 68 seconds per 400 so here are a few workouts I would encourage you to do over a two week period:
Session 1 track 2x5x400 at 1500m pace with 1 min recovery between efforts with 3 minutes between sets add 3-4x200 at 32 seconds with 1 minute recovery.
Session 2 on grass 6x3minutes at 3:10-3:15k pace with 90 seconds rest +5x100m at 1500m pace with 100m walk
Session 3 8x short hill sprints with plenty recovery + 15 minutes at approximately 3:30k pace
Session 4 4x5x200 on 70 second cycle at 32-34 2 minutes between sets
Good luck
I've been running barefeet on grass because it feels awful wearing shoes on grass, and its really hard to find a spot on pavement or trails around here, we haven't got a track. Thanks for the ideas, I am good at putting in mileage but I can't seem to handle much speed. I am doing long runs, they are the only kind of runs I seem good at. I just can't get comfortable at 68 second lap pace, and I'm having trouble keeping motivated. Whats a fun, achievable workout? Maybe I should just stick to running slowly mostly and then doing as much hard work running fast to try to get better at the goal pace.
you're incredibly lucky to be able to train with bare feet.
i'm advocating for you to continue training shoeless, but to also reduce your mileage over the next couple of weeks. your legs will thank you and you'll be primed to run a fast 1500m.
aquashades wrote:
I've been running barefeet on grass because it feels awful wearing shoes on grass, and its really hard to find a spot on pavement or trails around here, we haven't got a track. Thanks for the ideas, I am good at putting in mileage but I can't seem to handle much speed. I am doing long runs, they are the only kind of runs I seem good at. I just can't get comfortable at 68 second lap pace, and I'm having trouble keeping motivated. Whats a fun, achievable workout? Maybe I should just stick to running slowly mostly and then doing as much hard work running fast to try to get better at the goal pace.
also, maybe you'll enjoy running 200m repeats.
aquashades wrote:
Interval training hurts my calves, as I prefer to do it barefeet
um... I like running barefoot too but doing that actually makes my calfs hurt more. Interesting.
I have invested in bathing shoes from wish as barefoot running shoes. Now the delivery time is long so it won't help you now, but I love running with these on smooth surfaces like road, grass, dirt, etc. Course gravel or uneven paths can hurt the feet. I have tried several options and it gives the barefoot feel with some protection for the skin.
These are my best pairs so far:
https://www.wish.com/product/5f146c90abf96820880b6a01?share=web
You must order 2 sizes down or they will not sit tight enough for uneven or uphill running.
These are the more cushioned and good as an alternative to normal shoes:
https://www.wish.com/product/5ecb5cf389e0032dc499f633?share=web
You must order your normal size and like as they sit tight and nice around the ancle. They too gives a nice barefoot feel.
Another alternative is XC spikes such as the Nike Zoom Rival. They are less barefoot, but flat and light. They are maybe less aggressive than track spikes since they have an outer sole for cross country running. You could also install shorter spikes or even blanks and run with them on intervalls. They will work well on the track as well I believe. I use them spiked and with extra tungsten screw spikes in the heel on bare ice and it works excellently, at least when the spikes are shortened a little down to 3-4mm.
Thanks for your advice, I've been just doing a few reps and goal pace and hill reps up to this point.
So my schedule might now look like this:
Friday: Session 1 track 2x5x400 at 1500m pace with 1 min recovery between efforts with 3 minutes between sets add 3-4x200 at 32 seconds with 1 minute recovery.
Saturday: 100 minutes slowly
Sunday: Easy 40 minutes
Monday: Session 2 on grass 6x3minutes at 3:10-3:15k pace with 90 seconds rest +5x100m at 1500m pace with 100m walk
Tuesday: Easy treadmill run, 50 minutes
Wednesday: Easy run, cycling as cross training
Thursday: Session 3 8x short hill sprints with plenty recovery + 15 minutes at approximately 3:30k pace
Friday: Easy 50 minute run
Saturday: Controlled 100 minutes
Sunday: Easy 40 minutes
Monday: Session 4 4x5x200 on 70 second cycle at 32-34 2 minutes between sets
And just do this until my race in just under 8 weeks?
Thanks
I don't know about barefeet shoes, if I am running on grass then no need. It's hard to find many places to run fast in my hilly rural area, grass is pretty much the only place.
I wish there were Saucony Kinvara with less stack height and spikes in them.
If you can be consistent with this you will run much faster than 4:15. Good luck!
Except run your 400's at 3k pace. As you get closer to your you can throw a few faster one in.