I have a friends who's kid started running track 2 yrs ago. My friend wanted to find out my thoughts about what his son should maybe do training wise (I am a little lost). He just ran his 1st 1500m of the season and was nowhere near expectations based off his training.
He has been running base sort of stuff with nothing hard except for a couple of longish intervals. Been doing about 40mpw. He did a workout of 5 x 1000m with 3min recovery and did all 5 in 2:58 - 3:00. In my eyes that suggests that he should be able to run a 1500m in around 4:25 range before he starts any serious track work. Am I wrong about that?
He only ran his 1st race in 4:37, a time I think is nowhere near what he should be.
He should be doing a race each weekend through February and then his bigger races are mid March where he wants to run at his best.
If he has been running 40mpw since December and is able to do something like the 1k intervals above where is the disconnect so to speak in his training that he is only running a 4:37 1500m?
Any ideas what he type of sessions he should do building up to his big races in March (he can go out and just run 56 odd for a 400m, so is not a total tortoise)
I was thinking of maybe doing 1 longer workout like 3 x 2k in around 7min with a 1min recov (sort of cruise type intervals) and then 1 quicker workout like 8 x 400 with 1min recov. and then a weeeknd race. Do this until beginning march and then start to do so repitition work leading to bigger races??????
Any advice that I might be able to pass on.