How to improve in the 1000.

Sorry, but it's not too smart for you to try and focus on that event. You may run it some indoors, but not being a standard outdoor event, you should focus on the 800 or 1500, or a combined program.

Congratulations! You win tonight's star prize for most pointless post of the year.

Why would ANYONE be concerned about their 1000m PR???

Buddy, more power to you for stating what your goal is. So what if your goal is non-standard distance. IT is what you want to do.

I would suggest that your 55-60 per week now is fine It is my opinion that anything below 50 miles per week will hamper your performance unless you are Sebastian Coe. I think that doing some hill repeats every week from September to indoors is a good idea. Do some striders at mile pace or slightly faster afterward on the flats or slightly downhill. An early fall hill workout might be like the one that follows:

2-4 miles w-up and techinique drills (just a couple minutes of drills to loosen up)

5 x 20-25 seconds uphill at 80% effort (shuffle down) and 5 x 100m striders (at 80% effort) jog back

2-4 miles c-down and light stretching.

By December you might be doing the following hill workout with striders:

w-up and c-down the same,

5 x 40 seconds uphill at 80-85% effort, shuffle down and 5 x 150m striders at 80-85% effort, jog back.

I don't think you need to do any workouts harder than this until late January.

I would suggest you do one other faster day each week of aerobic fartlek away from the track. By October you should be able to do the following: 3 x 4 minutes at 70% effort, 3 x 2 minutes at 75% effort 3 x 1 minute at 80% effort jog a couple minutes between each rep. I don't think you need to do much more than this until January. The most, I would suggest is 4 reps of 4, 2, and 1 minutes each.

Remember that steady progress is a key to your long-term development.

Good luck! Tom

I AM NOT A FUCKSTICK!!!

(not that you called me one, just clarifying)

The 1K is a strength event, just like the 1200. Just remember that.

As the other poster recommends.. keep your miles higher and stay off the track. I recommend somewhere around 70mpw with most of your running being steady state. Throw in some fartlek and hill running and you'll be strong. Throw in a couple of 3K-10K time trials or progression runs during your build-up. You really don't need much speedwork to run the 1K sucessfully.

With your 800m outdoor time I wouldn't see any problem with you progressing to around 2:26-2:27 this indoor season.

That's going through the 800 in 1:58 and closing in a 28. Well within your reach.

He didn't mention his 800m outdoor time.

70 mpw is ridiculous if your focus is on the 1000.

The 400 speed can be improved. 53 s. will not get you far in the 1000.

Building up to 50 mpw is fine. 800m repeats on a trail and 1000m repeats on the track in the fall will help with your strength. Do 12X200 to start, building up to 20X200 and back down to 12 with a higher intensity over a 4 month period. Also doing hills at different distances will build speed endurance. Nearer to the season doing 5-6X 300 at a high quality will help speed strength. Then start ripping off fast 200's. Get faster.

Thanks for the legit suggestions. My 800 PR is 1:57, just FYI. I assume he meant my 1500 PR when he typed his post, either that or its someone that knows who I am :)

I found that many things helped my 1000. One of them is just to be able to run that distance several times and that is getting tougher to do since it's not run at as many meets as it once was. But, you need to approach it like it's a long 800 and not a short 1500 (or 1200 as was suggested). You need repeat 200's, 300's and even some repeats as long as 500 meters. But, do what you do at or close to your max speed. I'm a big fan of fast stuff with relatively short recoveries. Do some split run workouts to work on maintaining your form and speed when you are swimming in lactic acid. For instance you could run a 400 in 55-57/30 seconds rest/200 in 27-29 x 2-3. Another thing that helped me was that once a week I just hammered a 3-4 mile run-that seemed to help my ability to carry a fast pace over the entire distance because it's easy to break down after 600 when you are running that close to max.

Good luck, hope this helps

ps if you can get on some 4 x 4's even if it's a B or C team, that would be helpful as well

Alex Grout?

I'm sorry. I misread your original post.

All things being equal your 53 400 time + 1:57 800 should still put you right around 2:30 for this season. Just stay injury free, not focus too much on the track, and you'll be fine.

My sophmore year in college I ran a low 2:26 off a 1:53.4 800 from the previous year. I'd still shoot for a 2:30 or just a tad under.

I think the 1000 is a really cool event myself, and wish it was run more often. With the metric system being standard in most of the world, it's surprising that racing a kilometer isn't more popular.

In regards to racing the 1000, Jearl Miles or Mutola or some leading 800 female runner recently said they approached it by starting the race as if it were an 800 race but instead just settling on a fast rhythm from 400 to 800 and kicking in with 200 to go.

First of all, I would like to tell the two of you to eat a dick. Secondly, why do you care about what event I choose to focus on? Does it affect YOU in any way? No. Leave the sarcasm out of your posts, you f***sticks. The 1k happens to be my favorite event and its the closest thing to the 1200m, which is the relay leg I hope to be running at nationals. Furthermore, the school record is 2:30, and I feel that it is the most attainable, being that the 800 is 1:52 and the 1500 is 3:53.