hey guys
ive been back training after basically a 2 year lay off.Last week i ran 25 miles and so far this week ive ran 5 miles on monday n yesteray i did a workout of 1200,2x800,2x500,2x300 with 2 mins rest @ 4.22,2.47,2.49,1.41,1.40,54,53
I have a 1500m race in 3 weeks what do u think i can run off this workout n what can i do to get in shape as quickly as possible.thanks.
It's hard to understand how your track workout was run without knowing your background and current fitness level, but here is my guess:
1200m with oxygen
800m with oxygen
500m at near race pace for 1500m (almost speed work at this point)
300m definitely lactic acid speed work
My best guess (if you train just right) is 5:20 for the mile, at 80 seconds a lap, which equates to 5:00 for the 1500m.
Also, to go from 0 miles to 25mpw may be jumping up in mileage too much. I'd stay at 20-25mpw for another week, then bump up to 30-35mpw the next two weeks. Focus on getting your times down.
background:i have pb's of 2.00,4.11,17.18 for the 800,1500,5k all of which were set 2 years ago running off 35-40 miles a week
cureent level of fitness:last week was 25 miles n the 2 weeks prior were 20 n 15 mile weeks all of which was easy running.
just finished my 2nd track workout of the week.1600,800,400,300,2x200 off 2mins rest @ 5.51,2.45,1.11,49,30,30
felt a lot better in this workout then i did 2 days ago
Press shift n 7
brah boi wrote:
hey guys
ive been back training after basically a 2 year lay off.Last week i ran 25 miles and so far this week ive ran 5 miles on monday n yesteray i did a workout of 1200,2x800,2x500,2x300 with 2 mins rest @ 4.22,2.47,2.49,1.41,1.40,54,53
I have a 1500m race in 3 weeks what do u think i can run off this workout n what can i do to get in shape as quickly as possible.thanks.
Do you need a coach and a training program? If so, post your e-mail up.