800m/1500m Fitness

Training Advice/Discussion 1500

10 years ago 12/19/2013 7:07pm EST

Ran the last four workouts over recent weeks and looking to what kind of shape I'm in for 800m/1500m. Also, did a workout focusing on speed of 10x150m averaging 18.5 (full recovery - 2:30-3 minutes rest) with the last one in 17 flat prior to the other workouts.

Workout #1

800m (2 minute recovery)

2:19

5x(300m-100m jog(30 seconds)-200m) w/ 3 minute recovery

45.5, 27.6

45.3, 27.1

44.5, 27.4

46.7, 27.2

46.3, 26.5

800m

2:20

Workout #2

6x.645 miles (progressive 1st 300m- tempo, middle 400m-450m at 5k, last 300-320m at 3k or slightly faster (66-67 400m pace) w/ 2 minute jog recovery

3:15, 3:15, 3:12, 3:09, 3:10, 3:09

5x200m cutdown w/ 1 minute recovery

33.9, 32.1, 29.8, 28.0, 24.9

Workout #3

4x.9 miles w/ 1 minute recovery

4:55, 4:44, 4:36, 4:27

6x300m cutdown w/ 1:30 recovery

53, 51, 49, 48, 47, 40.8

Workout #4

.75 miles (3:24)

10x300m w/ 1 minute jog recovery

46.3, 46.4, 47.3, 47.5, 45.7, 46.2, 45.8, 46.3, 45.3, 39.5

10 years ago 12/19/2013 7:22pm EST

re: 800m/1500m

1:55 and 4:00 I would say, but you run fairly different workouts than I do. You've got some wheels for sure and I may try out the 300, 200 workout. That 1200 in 3:24 followed by the 10x300s is impressive especially the 39.5 you threw down at the end.

Check out my thread sub 26 xc 8k which is now basically my 800/1600m training for indoor track. There's some workouts in there that you should try. I'm shooting for 1:54 800m / 4:15 1600m so I think you're pretty much at those times.

10 years ago 12/19/2013 7:31pm EST

re: Try Hard Go Far

I will definitely check out that thread. I should probably mention I time trialed a mile a few weeks back in 4:15 (65,65,64,60.xx). Looking to be in about 4:07-8 shape in another two weeks splitting the same way (63,63,62,58-60). I run most workouts progressing or cutting down as I run most races that way due to more speed than strength comparatively.

10 years ago 12/19/2013 7:44pm EST

re: 800m/1500m

A lot of the workouts were difficult for me to quantify since I don't do them. I went back and forth when typing my response, I was trying to decide between 1:54 and 3:58 and 1:55 and 4:00. If you did the time trial by yourself than 4:08 in a race with others pushing you would be very do able. However, I would say that you race better than your workouts indicate.

10 years ago 12/19/2013 7:58pm EST

re: 800m/1500m

I'd say 1:52-1:54/3:59-4:05

10 years ago 12/19/2013 11:42pm EST

re: aspiring milerling

I say you can probably run 3:50 in the right race. i've done that 300/200 workout and it's tough. if you can run 45/27 than you're definitely in 3:50-3:53 shape.

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800m/1500m Fitness

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