shiza wrote:
Don't think of training in terms of individual workouts. Think of training in in terms of weeks, phases, programs and seasons. You could take the "best" workouts from each of the top 10 best distance runners in the world and run them, but if you can't string them together in a meaningful way with proper rest, progression then they are meaningless.
Threads about needing 1 good workout are almost worthless.
3 x 5 x 200m @ 1500m target pace with 30 sec rest, 3-5 mins sets
2 x 5 x 300 @ 1500m target pace with 45-60 sec rest, 5 mins sets
2 x 4 x 400 @ 1500m target pace with 60-75 sec rest, 5 min sets
2 x 3 x 500 @ 1500m target pace with 75-90 sec rest, 5 min sets
5 x 600m @ 1500m taget pace with 2:00- 2:30 rest
if you need any specific work to work on any aspects of 1500m race.
4 x ( 400 @ 1500m pace, 30 sec rest, 200 @ 800m pace) 4-5 min rec
8 x 400m with 90 sec rec for someone going for 4:00- rep 2,5,7 @ 61 secs rep 1,3,4,6,8 @ 66 secs - uneven pace, surging
6 x 400m accelerations every 100m- 17,16,15,14 2 min rec- fast finish,
5 x 300m/100m 300m @ 1500m pace, 100m flat out 4 min rec
fast finish
1000-800-600-400-200 @ 3k goal pace
(200 jog recovery; 5 min after last interval)
100-200-300-400 @ 800 pace
(100 jog recovery, 2 min)
1k, 400, 1k, 400, 1k, 400 1k@ 3k pace, 400 @ 1500m pace
2 min rec throughout- uneven pace
5 x 500m @ 1500m pace with 2m 30 rec - when whistle blew 50m-100m surge
200-300 acceleration: 200, 220, 240, 260, 280, 300. 200 at 1500 pace. Add 1.5-2 seconds each successive rep. 300 should be at 400 race pace or close to it. Jog back recoveries. (slow start)
3 x 800m 1st 400m @ 3 sec quicker than 1500m pr 2nd 400m @ 1500m pace- 5-7 mins rec
SPECIFIC TRAINING IS KEY- you only to do 3-4 of these workouts.
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