I want to break 3:46 (1500m) - advise?

So i see you came to letsrun for some advise?

Yes, I have seen some good advise on this site, and I am no longer in college, and obviously not a professional

spelled with a 'c' in American English. going from nothing better than 10k pace to mile goal pace right away, on short rest, seems like risking an injury. Why not progressive/gradual speedwork starting with longer rests? I would think that with that base, you are set for a good 5k/10k first and then toward Spring, you can gradually increase the paces and shorten the mileage.

Are you British?

Of course it was a shock; it was your first workout at that speed in some time.

I'd suggest dropping back and running 8-12 x 200m with a 200 jog at 30-31, maybe slower at first. First you want to get your form and rhythm back, and you won't do that by killing yourself. In fact, you might start out with 8 x 200 without a watch; just run as fast as you can while staying relaxed.

As a second workout, you might start adding in some work at 5k-3k pace. As a start, do 6 x 1000m with 400m jog. Do the first one in 3:00, and let the repetition times drop as it comes to you. After a few weeks, you could alternate with 6 x 800 with 400 recovery at something closer to 3k pace. After 4-6 weeks, you should be feeling a lot stronger and can start doing some specific 1500m work. Say, start with an 800m time trial and see how 1:59 feels, then adjust from there.

Thanks for all the comments. I have done some strides over the winter, so it does not feel that hard (the rhythm) moving at that pace (60-61sec), but as soon as the lactate acid builds up (in the third rep in this workout) I have no tolerance, and I also feel mentally weak.

Would you still recommend 3k-5k pace for 4 weeks, and then 1500m pace instead of only 1500 pace for 6 weeks? I have until January 17th to run this race. Thanks.

Thanks. My English is not very good. Ok, I have until January 17th to race. Do you think that is not enough time to get in 1500m shape from such a long base? I was thinking about ending the "season" with a 3000/5000m, that is in second week of January.

3456 wrote:

My 200m speed is about 25sec.

...i did my first workout today 4 x 400m at 60-61sec with 1min rest and the last one felt way too hard, just a shock.

That´s quite slow for a 3.46 1500m goal. I´ve ran 24.2 in training and my 1500 isn´t even close to 3.46.

To run a fast 1500m you´ll need to do anaerobic capacity work BEFORE the race pace 400´s etc. If your anaerobic capacity and basic speed aren´t good enough, it´s hard to run relaxed @ 1500m pace. Strides will help but it´s not enough. Maybe you´ve avoided the speed work because of your foot problems (?), but I would start to carefully do some (~4-6) 100-200´s done FAST but staying relaxed. A long recovery, 3-5min.

Do these while working on your aerobic power (3-8mile races, hard tempo runs, VO2max workouts), and once you got the aerobic power and the anaerobic capacity has been polished, THEN it´s time to start doing the fast 400´s etc. Always maintain the base that you´ve built, and race when your aerobic and anaerobic power is in balance and ready for the 1500m racing.

Ok, thanks! My PR in 200 is 24.4 from blocks, and I will not get much faster, I can run 30 very relaxed, as long as I have the oxygen. Because of injury I only did strides on grass, but not very much.

What kind of work are you talking about when you talk about anaerobic capacity (and what is the different from that and aerobic power)? Like VO2max work, 3k pace? So you would suggest I do now 100m 200m reps at 800m pace with long rest and VO2max for 4 weeks, and then start doing 400m - 800m at race pace for 4weeks (and maybe do 1500m as a part of that training)?? Instead of just doing 1500m pace for 8 weeks?

Thanks

3456 wrote:

What kind of work are you talking about when you talk about anaerobic capacity (and what is the different from that and aerobic power)? Like VO2max work, 3k pace? So you would suggest I do now 100m 200m reps at 800m pace with long rest and VO2max for 4 weeks, and then start doing 400m - 800m at race pace for 4weeks (and maybe do 1500m as a part of that training)?? Instead of just doing 1500m pace for 8 weeks?

Thanks

I would suggest 4-6 weeks of aerobic power and anaerobic capacity workouts, the main focus is on aerobic power but spice it with some FAST 100-200m relaxed sprints, by fast I mean that you build closer to 400m pace if you can. Be careful if your joints are not ready to run that fast, once a week/10 days is better than never. You can combine this with some 1500m strides and/or short (

Ok, sounds smart, thank you for this information.

24.4 is plenty fast to run a 3:46 1500m. Still a good idea to work on your speed though.

hope so, yes do some more speed, and work so I don't have to close the last 200 in 40 sec :)