Needed a little advice or Tips to run a sub 3:35 1500M ?? The Goal is for 2024 Paris Olympic 1500m or 5000m 13:10

Wow you got some talent! I suspect you must do the usual 100-120 miles/week with two Ingebrigtsen sessions and a long run? I can write specific programs for you. So can the Swedish top coach posting here.

This is a troll post. Maybe work on your trolling. Not sure why anyone would believe this. You are not even a very good runner to be talking Olympics even if this were legit.

Let me say that if this is NOT a troll post, then I would just say that you are going to be 30 next month? It seems like you are a long shot to improve enough to run sub 3:35. Maybe you haven’t trained well? Your only chance is that you haven’t trained well. Good luck.

Search My Full Name Dejen Gebreselassie and you will know I am not making all this up.

your Negative thoughts and feedback is also appreciated and accepted :)

but thank you anyways.

1 month before I ran 62.37 Half Marathon my fastest session was

10 x 1km on Gravel Dirt Loop

averaging 2.48 with only 55sec Rest standing

and things like 10 x 400m on Track 60.2 Average with 1min Rest Recovery.

I was in Very good Shape honestly to God.

There was another Fast Long Continues Run I did of

19km in 56:30 in training 14 days just before the Commonwealth Half Marathon in Cardiff

I ran for Australia few Times.

OK then I guess if this is you, you seem to have more talent in the half marathon than in the 1500m? Have you considered the marathon? If you are legitimate have you had any coaching?

Well, you've got a lot of talent, but don't you think you might have left it a bit late at age 30 to get serious about the 1500m? Not sure 3:35 would even give you much chance of getting in the Australian team, and competition may be even fiercer by 2024. Surely the marathon would be a better bet?

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Thank you so much my Friend, that's very Kind of you to say and cheers for the Positive my set and feedback.

Yes you are correct, when I ran that 62.37 half marathon

my Mileage was anywhere Between

150km to 210km sometimes when Not racing.

here is some few sessions that I used to do when I was in that Top shape

10 x 1km (2:48 down to 2:38) Gravel Dirt Loop with 55 second to 90 sec Rec for the last Rep

10 x 400m Track all in 60.2 with 1min Rec

20 x 200m all in 27.5 last one 25.6 with 1min Rec easy jog

15 to 20 x 200m Hill strides all in 36 > 33.0 with 200m jog rec about 1min

4 x 1 Mile Reps Averaging 4:25 with 2mins 30sec Rest Last Mile 4:22

3 x 3km in 8:44, 8:35, 8:30 (3mins) Rest

4 x 2km at 5:45 > 5:35 (3min) Rec

8km Fast 25min to 24:04 > 23:30

12km 35min to 34mins Fast continues Run

Easy Long Runs Between

25km to 35km

I remember doing one Marathon run in training in 2:37

42km

Long Fast continues Runs 19km

done 4 times in a 2 months at

19km 58mmin

19km 57min

19km 56:30

19km 56:00

2 x 15km One in training 44:10

1 x 15km 43:39 during my 21km Race in Cardiff

I hope you Enjoy the Training sessions

Now I have been back to training again after 1 year off completely

I am up to 12 weeks of training now.

on Tuesday I have done my best 10 x 200m Hill Reps Averaging around 35.0 for all of them last one 33.2 off 1min jog easy back to start line.

I am actually doing this running by working full time as well 40 hours.

I am not running as much mileage as I used too due to work right now I am doing about only 40km to 50km a week of Running but very high Quality of training :)

My Coach and I have a bit of a Goal for 2024 Paris if it all Goes to Plan I hope it will

May God bless me to achieve this Dream of mine that's been hunting me down for many years :)

I have Faith that God wont let me down and I will be trying my best to achieve it.

You might be right my friend, Yes I am 30 years old

Btw Age is not a barrier, and 30 is not as old as you think for athletics, If your mind is active and you have Faith in God and believe in your Talent and Trust your coach and be consistent, and Focus on the Goal and work Hard I think Nothing is impossoble, Yes it's not that Easy but it's Possibler.

I have lots of experience and Mileage under my legs for many years.

and I have Faith that I can do it if it's the will of God....

Maybe the Marathon one day but definitely not in this next few years.

I don't have the Interest in marathon to be honest..

I like the the middle distance Especially

15000m

3000m and 5000m 10,000m

OK but your 1:02 is really good. However you have not broken 4 for 1500m? If not then I don’t see that as your event.

1 - get in touch with Letsrun poster coahc. American coach living in Australia, with great results at all levels.

2 - ignore coach JS/Jan Stensson or anyone here recommending his services (he does so under different names). He is OK with slower amateur runners but absolutely useless at elite level.

3 - if you run really fast times, be prepared to get accusations of doping here on Letsrun.

All the best

I just told you I didn’t focus too much on the track I was racing more on the roads

when I ran 4.00 1500m and 1.59.7 800m it was all off Road racing shape.

When end I ran that 62mins half marathon I was well under 3.38 1500m Shape

as you can see my last work out on the track before that 21km was

10 x 400m on Track all averaging 60.2 with 1min rest

that can give you a hint of what pace I could have done the 1500m in. At least 3:38 to 3.40 for sure 100%

my focus for this next two years is completely on the Track and I have my eyes on 1500m 3000m 5000m.

tike will tell us though 🙏

Thank you so much for your positive feedback and Great support you have for me.

Thats very kind of you champ.

yes I am well aware of all the DOPING accusations, it’s very sad why some people think Athletes have doped when they been training hard all their life’s to make it to the Top and Yet they still get accused.

if someone peaks very late in their running career and they make it to the Olympics and if they lucky they get the Medal 🥇

yet they will be accused for doping. I don’t support doping or doped athletes.

because I believe in hard work and Faith in God above all.

he is my strength 🙏✝️🕊🎉 🏃‍♂️ thank you brother. Take care

I appreciate your support

Hi Dejen,

Looks like you can continue working with your coach tbh. You are getting decent results already, but instead of road races focus on track races. It is easy to focus on road races and lose track of bigger goals

“I need to get this 400m time down to 50.0 at least“

So then, you seem to have well surmised what needs to happen. What do you think is holding you back from doing so? (legs, lungs, etc??)

You seem really motivated and I think you could do well. Try to add some weight training, plyo and everything to get your 400 speed down to 50 flat. You’ll need that if you want to run 3:35.

I do agree your best shot seems to be the marathon but no one really knows except you and if you want to run the 1500m then do it. I also think looking at your track times to say anything about your potential is not appropriate because you clearly never took track seriously but the sessions your mentioned here show some very good potential.

Go on a monastic retreat in the woods. Give it a couple months. Then run 60x400. Sleep for 17 hours and check your urine for blood. Only then will you be able to run sub-3:35.

Wow thank you so much for the support brother, it really means a lot buddy.

yes my new coach is actually a big Track Lover And was a great middle distance runner himself.

With Pbs of

800m in 1.50.0 and

1500m 3.37.2

3000m 7:47

now my new coach Have a huge Faith in my Talent and he knows can also see what I am capable of doing in the athletics... if I continue with him for the next two years.

i have Full Faith in David my coach that he will guide me there, he is really awesome and decent person both personality wise and as a former Track athlete.

We will work on track all year round and focus on the big goal and big national races and international small low key meet races to chase some fast times.

Thank you brother 🙏🕊😊✌️🏃‍♂️

What stopped me from not chasing my REAL Potential on the Track was the luck of “Focus “ and consistency..

but now I am going to work on that 💯