Training for the 1500: threshold, VO2 max, speed, hills?

If you can only run the 800 in 3:50, I would quit worrying about speed workouts and just concentrate on putting in a lot of miles.

average fat american wrote:

If you can only run the 800 in 3:50, I would quit worrying about speed workouts and just concentrate on putting in a lot of miles.

what are you talking about?

I'm bringin running back...ya! wrote:

I'm more of a distance oriented guy... I'm thinking VO2 max would probably provide the best results for the greatest range of distances.

Being a distance guy, your biggest improvement will come from threshold work. You need to build up to where you can handle everything from 10 miles at 1:25/lap, down to 2x5k at 1:20/lap (start from 3x3k), down to 6xmile at 1:15/lap. All with short recovery (60 secs after miles and 400m jog after the 5k reps).

But you also need to get yourself into a state where you can regularly run 4-5x1200 at ~5k effort (71-72s/lap) with 200m jog break. Start with 800s at 3-5k pace with 1:15 rec and build up. Do not ever allow long recoveries.

Get after it!

To run sub 3.50 you need to be able to run at least 1.54.0 for 800m so i would say work on that first. Sessions such as 8*200 (90) in 28.5 and 5*300 (2mins) in 42/43 will definitely help.

Also in the last few weeks leading upto your goal race do some 400m pace sessions such as 4*200 (3mins) in 26 and 6*150m (3mins) in 19/20.

If you can do this while still running some longer sessions as well it should be possible.

Good luck.

I'm bringin running back...ya! wrote:I know you need to periodize, but if I was a little short on time, which type of training should I do the most?

If you're "short on time," the most important work is the most specific work: two or (preferably, if you can handle it) three days a week of work at your goal pace (3:50/1500m = 15.7/100, 31.3/200, 46/300, 61.7/400, 76.3/500, etc.); a bit slower than your goal pace; or just slightly faster than your goal pace.

These probably should be on non-consecutive days, although a low-volume, slightly-faster-than-pace session on Day 1 could probably be followed by a substantial-volume, slightly-slower-than-pace session on Day 2.

Days between pace sessions should be *easy* aerobic sessions: distance running or other aerobic work (cycling, swimming, elliptical, etc.). There *might* be benefit to a longer aerobic session, every 7-10 days, but it should still be at an easy intensity level (and could still be alternate-aerobic work, either in place of or combined with running). Taking the occasional day completely off is also acceptable, and probably wise.

Your pace sessions need not always be on the track. If you can find accurately-measured off-track venues, those are fine. Note that they don't have to be dead flat--a little rolling terrain is fine (vide Seb Coe's road and park sessions).

Please: I know that this is not most people's theoretically ideal training routine. However, it responds to the realities of the OP's actual situation and question. You're never coaching an *event*--you coach individual athletes in their real-life situations.

excellent reply, lease. Very individual and to the heart of the matter.

Out of the three replies above there are three different suggestions. One suggestion for threshold, one for faster than race pace, and one for goal pace. I suppose the only thing to take from these suggestions is that the original poster works out multiple-paces in a 10 or 14 day rotation. (Which I think is the correct approach.)

Just Passin' Thru wrote:

Being a distance guy, your biggest improvement will come from threshold work.

G. Britain wrote:

you need to be able to run at least 1.54.0 for 800m so i would say work on that first. Sessions such as 8*200 (90) in 28.5 and 5*300

lease wrote:

...the most important work is the most specific work: two or (preferably, if you can handle it) three days a week of work at your goal pace (3:50/1500m = 15.7/100, 31.3/200, 46/300, 61.7/400, 76.3/500, etc.); a bit slower than your goal pace;...

With thoughtful manipulate rep lengths / volumes / recoveries etc., you could get decent VO2max and threshold stimuli out of some of the goal pace workouts if you wanted.

Alex S wrote:With thoughtful manipulate rep lengths / volumes / recoveries etc., you could get decent VO2max and threshold stimuli out of some of the goal pace workouts if you wanted.

Yes, exactly. Also note that I suggested speeds *around* goal pace (which, paradoxically, I've found help people learn proper pace!): the "slightly slower" stuff could approximate 3k pace, stressing one fitness component, while the "bit faster" speed might approach 800 pace, working on something else.

But I agree: with a mix of distances/recoveries (and recovery activities)/number of reps, you could stay strictly at goal pace and have workouts with quite varied effects.

[quote]PALSO wrote:

Out of the three replies above there are three different suggestions. One suggestion for threshold, one for faster than race pace, and one for goal pace. I suppose the only thing to take from these suggestions is that the original poster works out multiple-paces in a 10 or 14 day rotation. (Which I think is the correct approach.)

[quote]

Exactly, ALL are likley to be important.

With sufficent time, emphasis may change from threshold work to short reps (at or faster than goal pace), and finally (once you are fitter and ready) to completing some tougher sessions at or close to goal race pace (800-3k pace). Don't neglect anything, but shift emphasis as you move towards your goal race.