Your 1500 time needs to be improved as 3.48 doesn't equate to sub 4 miling. To be honest you've done well to do a 4.04 mile of a 1500 pb of 3.48.
Your 1500 time needs to be improved as 3.48 doesn't equate to sub 4 miling. To be honest you've done well to do a 4.04 mile of a 1500 pb of 3.48.
London Lad wrote:
Your 1500 time needs to be improved as 3.48 doesn\'t equate to sub 4 miling. To be honest you\'ve done well to do a 4.04 mile of a 1500 pb of 3.48.
Either you are a troll or a complete idiot!
yeah right troll wrote:
0 out of 0
(jk)
Go back to Dyestat!
London Lad wrote:
Your 1500 time needs to be improved as 3.48 doesn't equate to sub 4 miling. To be honest you've done well to do a 4.04 mile of a 1500 pb of 3.48.
No I realize that, I think it's because most of my 1500 races have been more tactical. My mile PB also came when I was out of college. My 1500m pb was from in college. They were a year apart if that makes any sense.
London Lad wrote:
Your 1500 time needs to be improved as 3.48 doesn't equate to sub 4 miling. To be honest you've done well to do a 4.04 mile of a 1500 pb of 3.48.
Haha what?????
Your stand up is Ok, but your ground game needs a little more work. Go to Brazil and get some solid jujitsu training in this winter. By Penn Relays you should be in 4:02 shape
I think you see the trend in the responses. Don't do more mileage. Do more specific work, like 3x800 in 2:00 or 4x600 in 1:29 with 90 sec rest. Sometimes the breakthrough just comes, so hopefully you have 3-4 good opportunities this year.
Ok so I have spoken with my coach and this will be my training regimine. I know it's a little vague but figured I'd keep it sort of brief:
DEC -- Base phase, increased mileage (90-100mpw), no workouts, strength train in weight room 3x per week,
JAN -- Base phase, same as above, with tempo once a week, 4-6 miles at 5.00 - 5.10 pace, continue lifting,
FEB -- Base Phase, same as above with increased distance in tempo runs at same pace (6-8 miles at 5.00 - 5.10 pace), also could do hill workouts during this phase, also continue lifting,
MAR -- Transition phase, lower mileage slightly (80-90), but add in track work along with weekly tempo...track work could include 4-6x mile at 4.45 pace off 60 sec.....6-8 x 1k in 2.50 off 1 minute...Main goal is to build strength on the track, continue lifting,
APR -- Lower mileage a bit (70-80 mpw)....But for the most part Same as previous month at slightly faster pace (i.e. miles in 4.40, k's or 800's in 2.45 or 2.10 respectively)
MAY -- (around 70-80 mpw) Begin 1500m race specific work, (8x600, 12x400 at just below race pace, with adequete recovery...90 sec.) Maybe race an 800 at some point..continue lifting,
JUNE -- Race season...continue mileage with faster sessions, i.e. 4x400 in 59-60 two sets with 3 minutes between sets, only lift once a week,
JULY -- Goal race in middle to end of July....Lower mileage and much faster sessions at race pace or faster...(6x600 in 1.29 - 1.31 off 60 sec.....20x200 in 28, jog 200...etc..) No lifting
so this is my plan to attack this race. I plan on placing a few random races here and there during the base phase to test my fitness with no goals of time. I might do a 3k in Feb. for example with no expectations of time, just something to break the monotony of the training up during the winter...or a 8k road race....I would discuss these with my coach first...Maybe even throw a mile or an 800 into the mix just to turn the legs over....Again with no emphasis on time...Just an effort and something to get excited about..
The main goal of the year is to run fast in July though..Possibly in Europe if I can find a mile to run... I have some family over there and friends who race during the summer so can hopefully get into some things in Belguim or around there...
I think what I need is a focus...I forget who said it but someone said you should always have one goal for the year and that's it...This will be my goal this year...I would like to get to a point where I am in such good shape that I will expect to break 4 minutes...
I know alot of this is vague but wanted to share my plan with maybe some feedback from you guys...Thanks again for all your input in helping me achieve my goals...
My guess you probably didn't get a chance to read the link someone posted to Joe Rubio's middle distance guide.
I use that guide and one thing it emphasizes that I like is that you can never get too far away from race pace. In this case, you won't touch 60 second 400 pace until May. Why? You should be spending all season at least touching on it. You start with shorter reps and more rest and gradually make it more difficult as you get in better shape. Maybe do a race pace workout every other week.
Jan - 16 x 200 in :30
Feb - 10 x 300 in :45
Mar - 8 x 400 in :60
Apr - 5 x 600 in 1:30
May - 4 x 800 in 2:00
Notice the total volume is the same all season - about 2 miles worth of hard running. By June and July you can focus on faster stuff - 400's in 57-58, 200's and 300's at 800 race pace. Obviously with the faster stuff the volume would be less.
Actually, sorry, I shouldn't have put times on there. Use CURRENT mile race pace for these, NOT goal race pace (as I did above). So in January the 200's will probably be closer to 31-32, but by May hopefully you'll be in good enough shape to hit 2:00-2:02 on the 800's.
Your plan looks ok but is still not as specific as several posters(including me) have suggested.
The general consensus was that you did not need more miles, but if you handle 80-90 well then thats ok.
I think you should mix in 400s in 61/62 in March and April, and in May get your legs comfortable at 27/28.
Then in May, get down to specific race pace, and run 1000s in 2:30.
Definitely race 800 more than once, and maybe 1000m if you can find one.
Good luck
And you're supporting this statement how?
There's quite a difference between running 80 mi./wk. and running 100 mi./wk.
put in 100 mile weeks from August to Decemember for starters.
Sorry, should have quoted. That was in reply to the guy who said that if 80 miles wasn't getting you to sub-4 then 100 wouldn't.
how bout HGH
is it you?
Your past training was probably very solid and all you really needed was a handful of speed-endurance workouts.
Try
A) 4 x 400m at 800m pace, jog 4 minute recoveries;
B) 6 x 300m at just under average 800m pace, jog 3 minute recoveries;
C) 12 x 200m in 27.5 seconds, jog 2 minute recoveries.
Good luck!
What are your lifting workouts going to look like?
Got close personally to breaking 4 in the 80's (50 miles per week with a lot of speed) in college (post) and when I was 42-43 (80+ miles per week with a lot of strength workouts) with two different approaches. I was a different runner in my 40's than my mid 20's.
4:02 mile/ 3:42 1500 20's
4:05 mile/ 3:46 1500 40's
Everyone is different, obviously. I think the key though is progressing along with workouts/races that build you up physically as well as mentally (confidence). In my youth, if I had done more tempo stuff, I think I would have cracked it, in my later stage of life the turnover was leaving me (even though I worked at it too).
Build the base and even during race season get in a longer run every now and then. Get real comfortable with the pace. I would do 20 x 200 early to feel the rhythm and by April was running 800's to breakdowns 1200, 800, 400 at 4:00 pace.
When you are ready, it just takes opportunities. When you are fit, race and stick your nose in there.
Oh to be young(er) again!
Best wishes,
ty