53sec 400 speed, 2:38 1000. ideas?

College Running Other Divisions

12 years ago 10/07/2011 8:32pm EDT

my coach has had me doing a lot of 3X300 and shorter workouts at 800m race pace. lots of rests between sets, and no longer then 300 on the reps. how can i improve my 1000 time from 2:38 when my teamates have slower 400 prs but kill me in the 1000m. I have good natural speed and run about 60 mile weeks before the season and coach has me running about 40ish during. tempos, longer workouts with less rest? ideas, how do i add a base? i have gotten slower with coaching change even in my 400m and 800m when last year doing longer reps like 1000s. ideas?

53.3-400m

2:02-800m

4:20-1500m

4:44-mile

12 years ago 10/07/2011 9:00pm EDT

re: kayak

You need some VO2 max work. Things like:

5x1000m in 3:10 with 400m jog rest

2x3000m in 10:00-10:20 with 5 mins rest

16x400m in 75 with 45 sec rest

More work in the 3k - 5k pace should help your strength significantly. To run fast in the 800m - 1500m distances, you don't really need to work your LT system all that often, but you do need to get aerobically stronger so that you can better use your speed at the end of the race. If you're an inexperienced runner, it may take you some time to build up to the sessions listed above - start out a little slower if necessary. But don't reduce the volume or the rest - you're looking for 5-6k of intervals run close to 5:00/mile pace.

12 years ago 10/07/2011 9:40pm EDT

re: gleq

those workouts will finish him/her off in two weeks.

kid the 60/week basework is silly, too much for your level.

after a three week break, cap miles at 40/week and point towards 2:30 1000m.

you can run the 4x400m split faster than you realize.

12 years ago 10/07/2011 10:55pm EDT

re: kayak

Move to 200/400 and train accordingly.

12 years ago 10/08/2011 1:28pm EDT

re: gleq

thanks for the workouts. i knew i had to get some 1000s in but only had a xc idea of how to do them. also thinking of doing 10X400, 6X800, 1000, 800, 600 ect ladder, and other workouts at mile pace with volume for midseason. so i will still have little rest and keep some vo2.

gleq wrote:
You need some VO2 max work. Things like:
5x1000m in 3:10 with 400m jog rest
2x3000m in 10:00-10:20 with 5 mins rest
16x400m in 75 with 45 sec rest
More work in the 3k - 5k pace should help your strength significantly. To run fast in the 800m - 1500m distances, you don't really need to work your LT system all that often, but you do need to get aerobically stronger so that you can better use your speed at the end of the race. If you're an inexperienced runner, it may take you some time to build up to the sessions listed above - start out a little slower if necessary. But don't reduce the volume or the rest - you're looking for 5-6k of intervals run close to 5:00/mile pace.

12 years ago 10/08/2011 2:36pm EDT

re: kayak

You should be able to drop a lot of time at the mile just by doing 800 to 2k repeats, gradually shortening the rest and increasing the pace. But don't neglect your 20 to 40 minute hard tempos once per week. This isn't even track season. You can add some of this stuff in the morning.

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