Hey guys, I'm coming over a decent base over the winter, do regular tempo workouts with a couple of shorter reps on the track. Anyway, going to do a 1500 meter race in about 4 weeks time. What are some good workouts you guys like to do in order to sharpen for this distance coming off mostly base/tempo work?
I'm not on a team and don't have a coach, just doing things on my own. Thanks for any help guys.
10 x 400. I also like 4x400, 4x300, 4x200.
Thanks, and what pace do you shoot for on those reps, relative to your 1500 pace?
br0ski wrote:
10 x 400. I also like 4x400, 4x300, 4x200.
These are good to progress over four weeks of sharpening.
I liked to do 800, 400, 300 with 3 min rest to simulate the pace early in the week of going for a PR.
Run the 800 and 400 at your 1500 race pace and close out the 300 a bit faster but controlled.
You are doing a total of 1500m at 1500m race pace so it shouldn't be too hard but it helps to get you feeling that rhythm and the opening 800 feels like a race.
I would shoot for around race pace, maybe a second or 2 slower because you are coming off of base phase and just trying to get a feel for the track again. you can rest about 90 sec.
In the second workout I would start a second slower than race pace per 400. Race pace on the 300s, and a tick faster than race pace on the 200s.
Really just about getting used to running these kinds of workouts on the track again.
3 x 500m then 5 x 300m. All with 100m walk rest. Race pace or faster. I usually set a goal 1500m and don't mind it one interval is faster than another as long as I hit the total goal. Example: 3:45 goal. 500's in 73 - 76 - 75, 300's in 43 - 43 - 46 - 46 - 44.