I'm a 800m/1500m runner and would like to hear some advices before my countries nationals. I weigh 152lbs(69kg) and I'm 6'1(185cm) tall.I have 5 weeks to my nationals and would like to break my PR's on both distances.
I've been running for 4 years now (I'm 19 now), before I was a soccer player so I'm not new to the sports. 4 years ago my soccer coach called to me to a track and field meet. I run 400m and 800m. I got 2.06 for the 800 and 54 for the 400.
The following week I also run 1500 and got 4.28.
It did not bother me, because i loved soccer, but I wanted to break my mom's PR's ( She ran 2.10 when she was 16). The following year I got injured and there was a big question mark for me to play soccer again. I decided to start running.
So last year I ran 800m 1.59, 1500m 4.15 and 3000m 9.10.(My first professional track and field season. I also run 10km on the road - 34.02).
This year I've started the season with 1.57 and 4.05.
I have not run 400 since 4 years ago, but I think I could manage 51(?) maybe.
I understood that when I do too much miles I will loose my speed and running 200s in 27 is hard. But when I do much 5x200(24-25) MAX OUT in training it is easy to run in 27.
Now in the summer I'm doing about 60mpw. with 3 track sessions, 1 tempo run, 1 fartlek run, 1 long run and about 6miles at the pm (+drills,6x100m, jumps and boundings).
Some of my training examples:
last tempo run I did 6km - 22.00
long runs I do about 10-14miles
fartleks I do 15warmup (8x3mins hard, 1 easy)
before the 1500m competition I did 2x800s+5x400s with 400m jog as recovery in 2.20,2.20,64,63,62,61,56. ( I did not have to run 800s faster)
Also I one day I did 5x400s with 400m jog(3-4mins) as recovery all in 58 ( My legs were really tired after that session.)
My coach says, that I am showing some very good times at the training, but I can not compete that fast at the meets.
I do not do much weights or strength. Just 3x a week pushups,abs and back. And boundings like 5x20(70%) and 5x10(90-100%) at the PM training.
I would appreciate some help and advices. What should I more or better? I would like to run sub 4 for the 1500m and 1.55 for the 800m. Is that possible or can I manage faster?