1500m dreams

i realize there is a ton of relevant information missing here.. so ill try and fill in the gaps 6'1 138lbs max back squat of around 270. standing broad jump 10+ft im decently explosive.

bump

yeah there's potential, but 5:20 for 4 miles isn't necessary to run sub 4 for 1500m. i know a 3:59 guy who runs about 5:40 for tempos on a good day

you should just focus on consistency. keep at 50 mpw, build up to interval workouts like 800s/1000s/1600s to get your strength up.

1:54 isn't great off of 49:xx open 400m. your height/weight indicates that you aren't super musclular so you may have a good chance to be fast in 800/1500

good luck, i hope somebody besides me can give advice too

I'd say do more than 50 a week. If you bump it to 70 a week that would drastically increase your strength. Also do some 4 mile tempos and 400 repeats.

awesome thanks for the info. hoping to do better than 3:59 in the 1500 though i know its a good time. will be bumping mileage up

Increase mileage gradually.

Keep the tempos under control. It's an effort, not a pace. The pace should naturally get faster with the same effort as you get fitter though.

Do strides 4 or 5 times per week to stay in touch with speed.

Good luck. It'll be interesting to see what you end up at with that speed.

Yes, don't increase it all at once. Can cause injury. Go up ~5 miles per week. Guy who suggested strides was right; do those after runs a few days per week.

reed wrote:

1:54 isn't great off of 49:xx open 400m. your height/weight indicates that you aren't super musclular so you may have a good chance to be fast in 800/1500

good luck, i hope somebody besides me can give advice too

What does muscularity and height/weight ratio have to so with being a good 800/1500 runner?

walter white burner wrote:

i cannot run pace under 5:20 for 4 miles to save my life.

You can't "run pace?" What kind of messed up word order is that?

Anyways, have you considered your endurance is shite? 48.x is a lot better than 1:54. A LOT. So What happens is you'll get worse at 1500 and even worse at a 4-mile "pace run" as you call it, though which "pace" is still unclear. Run more miles per week and magically your 800 and 1500 times will be more in line.

more mileage wrote:

Yes, don't increase it all at once. Can cause injury.

Dude, everything causes injury. People who do everything "right" still get injured. You can definitely increase fast as long as you listen to your body and don't push too hard.

ohh no rly? i had no idea my endurance was shit THANK YOU for this GREAT insight. you get off grammar policing the internet and telling people who have room to improve that they're "shit"? pretty obvous that my endurance is inferior hence why i took up base mileage LOL. i was more wondering if others with a similar situation had any training advice//insight