800/1500m training log

Do plenty of STRIDERS

Monday: 6 mile progression (7:00 to 5:30), 1.7 cooldown. Last mile was 5:30 but I wasn't straining at all.
Tuesday: 4x3:00 at cv effort (11.8 mph, 5:05), 2 minute 'rest' at 6:00 pace. overall 5 miles
Wednesday: 6.4 easy; 2.6 easy
Thursday: 8.1 easy (hour)
Friday: 3x300 around 1200 effort + 1x300 around 800 effort. splits: 46.9, 47.4, 47.0; 43.6. Conditions also weren't ideal (snowy); 3.4 easy
Saturday: 5.4 easy (40 mins)
Sunday: 12 mile long run, first 11.4-ish easy and a fast last k. Although it was slightly downhill, I ran the last k in about 3:02 (about 4:50 pace) and didn't feel like I was straining.

Total: 53.8 miles

Good luck! Training looks good, though I know I'd be hesitant to spike up for workouts in winter (unless you're doing indoor races soon). Also curious that there's no listed 1600/1500 PR? Dropping from 2:02 to 1:55 will be tough but not impossible if you're comfortable in the 56/57 pace zones by the spring. Your 25:53 8k would indicate you've got some good strength and may want to try some track 5ks and see if that might be an even better event for walking on. This is just what I took away from the listed PRs.

Thanks! My PR is 4:45 that I ran 2.5 years ago but I hadn't seriously contested it since so I hadn't included it. I prefer spikes for track work because I'm typically running fast (CV or faster) and think they help me get into that "rhythm" and truly focus on my workout.

Monday: recovery 6
Tuesday: warmup 3, 4x800 + 1x600 @ 2:25 / 800, 90s rest. 800 cooldown
Wednesday: recovery hour
Thursday: easy 6 + strides
Friday: 6x800 cv, 2:36, on windy but flat concrete path, 2.2 cooldown. Cold and icy but finished.
Saturday: easy 5
Sunday: 10 mile recovery

Overall: 47.6 miles. Likely going to time trial-ish run on Friday as the final hard workout of the year. I'm thinking of either doing a 1000 or 1200 at goal mile pace or a 2000 at goal 3k.

Updating early, very happy with this week:

Monday: 3 mile shakeout; light workout in PM to get legs spinning (2x1k cv, 2x200 at 800 effort), 8 miles total on the day
Tuesday: recovery 5 + 4x110y strides
Wednesday: light cutdown / steady - 3.3 miles at 6:00 pace + strides, 6.3 total
Thursday: 1.1 warmup, 3 mile very hilly tempo at 5:35 pace, 2.4 cooldown including strides
Friday: aerobic 4 (6:30) + strides
Saturday: long-ish run (8 miles, 6:53) + 2.4 tempo (5:12) + 0.5 cooldown. Didn't really feel tired at all - legs were only barely tired and lungs felt like a normal run.

I'm actually thinking I'm pretty close to sub 15 on a track. I ran sub 16 on a moderately tough 5k XC course my senior year off of only 40 mpw not in superspikes, and I'm training better than ever before and would be in dragonflies on a track

Monday: 7.1 total - 6.8 mile light cutdown / steady (6:05-ish after 2.8 miles warmup) and 4x110y strides pretty fast
Tuesday: 2.75 warmup, 4x800 cv @ 2:30, 1.13 cooldown including 2x110y strides
Wednesday: 7.1 easy
Thursday: easy 40 including 4x110y strides
Friday: 1.2 mile warmup, 3.5 mile tempo @ 5:25 over hills (net downhill but the uphills canceled it out according to GAP), 1.5 jog in between, 4x200 @ 800 effort (admittedly with mild wind at back) in 28.4, 29.3, 29.0, 29.3 with walk back (about 100-120m) rest
Saturday: 13 mile hilly long run @ 7:20 average
Sunday: 2.7 treadmill
Total: 48 miles. Very happy about Friday's workout since I ran fast on highly tired legs and 5:25 felt easy

keep em coming

Great consistency! Those hilly tempos definitely signal to me that you've got a strong 5k showing at your next outing.

Monday: 3.5 (exhausted so I cut it short) easy
Tuesday: AM - 0.9 warmup, 6x200 @ 800 effort (averaged low 30.x, but had one bad rep of 31 high, take that out and it was right around 29.9-30.0) in 15 mph wind, 0.8 cooldown; PM - 0.8 mile warmup (tiny progression- 6:28 average pace), 2400 @ 5k effort in 7:21 with kilometer splits of 3:04 (34 first 200), 3:05, and for the last 400, also in 15 mph wind, 0.7 cooldown
Wednesday: AM - 4 aerobic (6:02); PM - 6 easy (7:20 pace)
Thursday: easy 30; easy 30
Friday: 2.2 progressive warmup, 3x500, mile jog rest, 2x500 in trainers; 87.1, 91.2, 88.3; 86.6, 87.8 off 1:00 rest including 100m jog back (so about 35s jogging and 25s standing), 0.7 cooldown
Saturday: easy 6, cut short due to Achilles feeling very tight
Sunday: 10 miles total - 5.5 easy, 2.75 aerobic / light steady (about 6:00), 4x100m strides averaging 14.3, 1.5 cooldown

Total: 49 miles. Very happy with Tuesday, but Friday wasn't great - was aiming to average 85-86 but only averaged 88.2. chalking this up due to being slightly tired overall, poor weather, and tired legs while wearing trainers. aerobically this felt really smooth though, but my legs just weren't there. Racing a 5000m on Saturday and am thinking I'll be able to hit a big PR (previous is 15:55 on a moderate XC course)

Thanks for sharing, keep going!

Monday: AM - 20 min stationary bike, 148 HR; easy 7
Tuesday: AM - 1.25 warmup, 3 mile somewhat hilly tempo (first mile uphill and mainly on a trail, 2nd mile flat, 3rd slightly downhill; overall change was +7 feet); PM - 1.3 warmup, 2.68 km @ goal 5k pace (8:08)
Wednesday: 7 easy
Thursday: 3 mile easy/steady (17:56), 6x200 progressive - 34.0, 32.1, 27.7*, 29.5, 28.5, 29.3.
Friday: 3.5 easy (snow)
Saturday: 2.5 warmup, 5k race in 15:32 (3rd), 0.5 cooldown; 2 mile easy --> steady/easy, 2:13 800, legs felt completely exhausted but lungs were fine.
Sunday: planning on doing a recovery LR

Current mileage: 39.2, EOW goal: ~50

Thoughts: Tuesday workouts were good, Thursday felt easy. I'm quite disappointed about the 5k race. I split 3:01 high, 2:59 mid, 3:05 low, 3:15, 3:11. The warmup was good, but the race was nearly 10 minutes ahead so I had to really rush to spike up and jog over to the finish without getting true strides in or being able to relax a tiny bit. I came through 2k and it felt easy, but I was in the back of the pack and the person ahead of me started falling off and I followed him for a bit, but went around too late and didn't catch up to the lead group, so I fell off and ran the last mile in 5:12. I've always had a similar feeling in the first 5k of a season (falling off since I'm not used to the pain), so I'm using it as a learning moment. After a couple of races, however, I typically split 3000/3200 (significantly) faster than I do through the first race and am able maintain that pace until the finish.

* watch likely started 1/2 to 1 second late

updating early since I hit all my main workouts for the week and felt amazing in both.

Monday: easy 7
Tuesday: 5x1000m at cv effort - 3:08, 3:10, 3:08, 3:07, 3:08 with 1:00 rest. felt really smooth
Wednesday: easy/steady (last 20 minutes @ 6:00) 10
Thursday: 2 warmup, 5x1600 around threshold-ish effort - 5:12, 5:12, 5:07, 4:58, 4:57 - with around 1:30-1:45 rest. felt fully recovered for everything and naturally progressed. HR also only peaked at 185 so my HR correlated with my perceived effort.

Thinking of running recovery tomorrow, easy Sat, and long Sun. I already feel like I'm in 15:00 shape if I were on an outdoor/oversized track based off the fact that I was running sub 5 at threshold HR

A quick check of the Tinman calc shows those CV reps should correlate to ~15:00, so the feeling is well justified! First race out, indoors in 15:32 is not a bad start at all, probably just need a little more racing to get the fitness to come through fully. Main things are that you're keeping consistent and building good strength without neglecting a few speed reps to keep the legs fresh.

Last 3 days were solid. Didn't do a true long long run Saturday so I hit 800 pace on Sunday - hadn't hit it in a while but I felt very good. Aerobically I wasn't straining, and my legs didn't feel tired at the end at all, nor did my form change.

Friday: easy 7
Saturday: somewhat uptempo 7.5 (6:38)
Sunday: 2 mile warmup; 200, 300, 200, 300, 200 in 29.2, 44.7, 29,2, 44,5, 28.9; 0.5 cooldown. Nearly full rest in between (probably 90-95%), so around 1:15 after the 200s and 2:15 for the 300s.

Total: 48

Appreciate it - I'm feeling like I'm getting a lot fitter and I just need a little practice to hold up, especially between the 60-80% mark of the race. Racing a few times should help. In HS, I'd typically drop a minute from the start of the season in the 5k, and I came in with pretty good fitness, but I need faster reps and racing to lay down good times.

Monday: recovery 6
Tuesday: AM - fast shakeout, 4.3 miles at 6:20 (light progression down to 6:00); PM - 2.2 warmup (jogging + a couple of strides), 800 in 2:05 high, 2 cooldown
Wednesday: recovery 8.4
Thursday: AM - treadmill 4; PM - treadmill 6.
Friday: AM - 1.2 warmup, 4x1k cv effort from 3:06-3:03, 60s rest; PM - 7.4 easy with last 0.5 miles aerobic (6:10)
Saturday: treadmill 6
Sunday: treadmill 4 (134 HR)

Total: 55

thoughts: lower volume in workouts due to having multiple exams. Goal was to check fitness with the 800, and to maintain rather than gain fitness this week with the CV. Very satisfied with the 800 - had nearly 7 miles in my legs and it felt basically at 1500m effort. My splits were very even and I wasn't straining; I also didn't feel a massive surge of lactate in my legs. I don't think it's my mile pace yet, but I also don't think it's far off either.

Did a 3k tuneup today. I based this heavily off a NAU workout I read about here, but l did lower volume due to skill differences.

300, 1600, 600, 200 - 51.4, 4 min rest; 4:28.2 (2:16, 2:12), 6 min rest; 1:35 (65, 30), 6 min rest; 27.4.

I'm not sure what shape I'm in currently, but I'm going to be racing on a 'special' track this weekend and will have good competition, so I'm going to aim to come through (1500) hopefully around 4:15 and negative split it some.