Just looking for some interesting workouts that showed that sort of fitness
Thanks
Just looking for some interesting workouts that showed that sort of fitness
Thanks
Came from the 800 side of things.
Did 3x400 all out with 8 minute recovery in spikes
4x200@mile,4x400@mile,4x200 fast
8-12x400 @mile with minute rest
3x800 @mile pace with 8 min recovery
When I ran a 3:55 1500m, I did the following:
8x500 in 1:18-19 / 2:30 rest
10x200 in 28 / 2:00 rest
1000-1600-1200-1600-1000 in 2:55-4:41-3:29-4:42-2:57 / 3:00 rest
8k in 27 min tempo (5:24/mile)
6k in 19:45 tempo (5:16/mile)
Ran 4:11 this season, more of an 800/miler type.
Week 1 - 48 miles total
2x10 min tempo with 2 min rest (5:35-5:40) + 4x200 @ mile pace (31-32)
9x300m hill (3 easy/3 medium/ 3 hard)
10mi long run (7:00 pace)
Week 2 - 43 miles total
30 min progression run (6:10 pace down to 5:35-5:40 pace)
2mile tempo (5:45 pace) [5min rest] 2000m track rep (5:10 pace - around 10k effort) [2min rest] + 1200m track (5:00 pace - around 5k effort) [2min rest] + 4x300 @ mile pace (2min rest)
10mi long run (6:56 pace)
Week 3 - 49 miles total
5x200 @ mile pace + 1/2/3/3/2/1 minutes (5:35 pace avg for 23 mins) + 600 hard on the track accelerating each 200m (1:27)
3x10min tempo with 2 min rest (5:50 - 5:30 - 5:15 pace)
11 mi long run (7:00 pace)
Week 4 - 54 miles total
3x8mins hard / 2 mins jog (avg 5:30-5:35 for the hard portions) + 4x200 @ mile pace
14x1min on/1min off (4;50-5:00 pace - around 5k effort - on the hard / 6:20 pace on the easy)
11mi long run (6:19 pace avg — last 6 miles 6:10 down to 5:28)
Week 5 - 47 miles total
4mi cutdown (6:00/5:45/5:30/5:15) + 6x400 on the track with 1min rest (70/68/67/65/64/60)
5x1600m starting at tempo pace and cutting down each rep with 1 min rest (5:20/5:14/5:09/5:03/4:54) + 300m hard in 39
9mi long run (7:15 pace)
Week 6 - 48 miles total
6x1000m with 1min rest (3:20 down to 3:07) + 4x200 @ mile pace
1600m RACE in 4:15 — after the race 25 min fartlek avg 5:55 pace
Week 7 - 42 miles total
3.5 mile tempo (6:00 cut down to 5:30 pace) + 8x300 in 51 with 100m float between in 30sec or less. (Whole thing was 3200m in 10:18)
4x3min tempo /1min easy before race + 800m race in 1:54
No long run - sick
Week 8 - 49 miles total
2x2mile tempo with 2mins rest (5:40 pace) then 6x200m Hill
3x2000m tempo (5:30pace) + 4x400 all with 1:30 rest (62/63/63/60)
9mi long run (7:06 pace)
Week 9 - 45 miles total
12 min tempo (5:30 pace) + 1600m @ 5k pace (4:48), then 800 hard (2:05)
16x400 avg 72 (started at 74, cut down to 66) with 1 min rest
10mi long run (6:42 pace - 6:20 down to 5:30 pace last 6)
Week 10 - 44 miles total
1600m Race in 4:27 / 800m Race in 1:59 + 2mile tempo in 11:00
2x1600 at 10k pace (5:11/5:09) with 3:30 rest, 2x1000m at 5k pace (3:05/3:00) with 2:30 rest, 3x400 at mile pace with 1:30 rest (64/64/60)
Week 11 - 41 miles total
- 20min tempo avg 5:28 pace + 600m in 1:30 (cutdown each 200)
Race: 4:21 in 1600 / 800 in 1:56
10 mi long run (7:15 pace)
Week 12 - 46 miles total
5x800 + 5x200 all with 2 min rest. (2:24/2:22/2:20/2:18/2:16) (27/26/27/25.9)
600/500/400/300/200 with 6min/5min/4min/3min/2min rest in 1:30/1:10/56/41/26
10 mi long run (7:10 pace)
Week 13 - 43 miles total
1600/1200/800/400 with 4min / 3min / 2min rest between in 4:40/3:30/2:13/58
Race: 1600 4:13 / 800 in 1:55
- 8.6mi long run (7:09 pace)
Week 14 - 35 miles total
10min tempo (5:15 pace) 2 sets of (300/200/150) with 300s in 48, 200s in 30, and 150s accelerate each 50m.
1600m in 4:11 (56 last lap)
I don't think that I can remember back that far!
I do know that every morning I would run 5-6 miles on my own. Afternoons were team workouts. Did a lot of interval strength workouts. Mostly miles, 1200's, 800's, and 400's in 4:50ish, 3:25, 2:08 - 2:12, and 58 - 60. I was more of a 5000 guy but did squeak out a 4:10 mile.
Lots of good training from all three responders so far to the OP.
ran 3:57 a few years ago so i’ll try to remember a few key workouts i did leading up.
7 mile tempo 5:45 down to 5:10. felt super smooth. best tempo of my life. (i hated tempos)
2 x (6 x 400m) - 1min between reps, 4min between sets. averaged 63.x first set. 61.x (high) second set. - last 2 60. and 58 mid.
probably my coach’s favorite workout (he may realize this is me from it) was: 300, 800, 800, 400, 200. rest was 3 minutes, 6 minute, 6 minutes, 1 minute
best session was 44, 2:08, 2:07, 58, 29
finally last workout before was 3 x 500m the week before and i’d come through the 4 in 61.x
doggy city wrote:
ran 3:57 a few years ago so i’ll try to remember a few key workouts i did leading up.
7 mile tempo 5:45 down to 5:10. felt super smooth. best tempo of my life. (i hated tempos)
2 x (6 x 400m) - 1min between reps, 4min between sets. averaged 63.x first set. 61.x (high) second set. - last 2 60. and 58 mid.
probably my coach’s favorite workout (he may realize this is me from it) was: 300, 800, 800, 400, 200. rest was 3 minutes, 6 minute, 6 minutes, 1 minute
best session was 44, 2:08, 2:07, 58, 29
finally last workout before was 3 x 500m the week before and i’d come through the 4 in 61.x
3:57 mile or 1500?
sorry for not specifying. 1500
Thanks! Really interesting posts!
Just took a gander at my Strava when I was around ~4:18 shape. The preceeding 3 weeks, some workouts:
5xMile 5:33, 5:26, 5:13, 5:06, 5:01
2x2mile Temp, 5:42 pace, 5:36 pace, 4x4 (77, 65, 62, 60, on path)
6x800 2:35 --> 2:24, 4x4, 72 --> 63
12 x 300 8 of them 46 or under
This is coming from a speed oriented guy. Got into a bit better shape the following month but didn't run any more meets. Good luck!
Thank you for the replies