Sub- 4:20 mile/ sub-4:01 1500 training suggestiona

What kind of training have you been doing? That is the most important question right now.

I've been doing about 43-45 miles a week, but I'll try to be around 50 for the next couple weeks until outdoor kicks in. We do two hard workouts on the track a week, where reps are close to race pace for long reps then at or faster than race pace for anything 500 or lower. Usually finish the workouts with a couple of 200s at 26-28. We also do a long run anywhere from 9-12 miles once a week, depending on meet schedule that week.

I'd say the key would be more strength training - 800-1200 reps around 3K to 5K pace with short rest. Other than that all I can say is you're pretty speedy (26-27 200s) for a 4:25 guy, shows you need to work on your strength. I did a couple 3 x (5x200) workouts in 29/30 before going under 4:20

Yeah I feel like I could do 15 200s at 29/30. Early in the winter we did some 800 and 1000m reps. Now that indoor is over, I did a workout last week with a 1000 at 3:09, 800 at 2:20, 3x400 at 61, 3x200 at 28,27,26.

Coach seems to like the mid-range faster stuff as opposed to the longer reps. This week both of our work outs involve 800s just under and at 1500m pace.

Is 50 miles a week enough if I can hit close to that consistently? I'm afraid to go higher and burn out/get injured.

I think you might be able to break 5. Make sure you don't go out faster than 2:25 and you definitely have a shot. Be sure to let us know how it goes

YouSuck wrote:

I think you might be able to break 5. Make sure you don't go out faster than 2:25 and you definitely have a shot. Be sure to let us know how it goes

No: the Jerk Store called and said it ran out of you.

You're shorter reps seem a lot higher quality than the longer reps.

What is your 800m PB?

Collegiate Athlete wrote:

Is 50 miles a week enough if I can hit close to that consistently? I'm afraid to go higher and burn out/get injured.

If you've been in the 40s for awhile already you should have know issue with 50mpw. Take a down week in 3-4 weeks of about 40 and then go back up. If you knock your long run up to 14-16 miles that will help your strength big time as well.

My PR's are from last year at 1:58.25 for 800 and 4:26.0 for 1600

Today's workout was 3x(800,200 jog, 200, 200 jog, 200) with 800 jog between reps. I only did my 800s at 2:15, 2:17, 2:17, but I due to the rest of my 1500 group being absent today, I was doing the workout on my own. It was pretty hard to do. Then all of 1st 200s were at 32s, my 2nd 200s were at 29/28. Not the easiest thing to do on your own.

I've posted this on other sub 4 1500 threads but some simple but effective workouts are:

10 x 400 in 65 w/ 1 minute rest

10 mile run in 60 mins 5 min break to change into flats/ spikes. 1600 on track in 4:40 even paced.

4x800 in 2:15 running 35,35, 35, 30 for 200 splits. 3 min rest interval

One slightly more challenging workout is:

2 sets 3x400 in 63 w/ 30secs rest then 1 mile in 5 flat/ 5 minute set break. The mile is run 30 secs after last 400. 400 split can be adjusted as necessary but should be run at least 1 sec faster than current mile pr pace. If you do this workout, commit to it and don't cheat the rest or the mile interval.

Track workouts are just one part of the equations. Tempo runs, weights, pylons, rest, and nutrition are just as important if not more so. Track work is definitely necessary but the main training effect is mental rather than physical.

Running sub 4 for 1500 is all about being able to run 64 per 400 smoothly over the first 800 and then still run 64ish splits while digging in. With your solid but not top flight 800 marks do not fool yourself into thinking you can kick your way from slow pace to a 1500 PR. Most likely splits for a 3:59.xx 1500 are something like 63 flat,64.x,65.x, 47 low.

If you ran 4:26 last year and have been training consistently sub 4 is a very reasonable goal. Good luck-

Hey,

I think your training is really on the right track. Your workouts are good, mileage seems good, and it looks like you're doing some fast-ish 200's/strides after all your runs. If you're already in 4:25 shape now, why would you change things with outdoor right around the corner?

I think instead of taking suggestions about workouts/paces/mileage, you'd do well to take a look at various supplemental strengthening/stretching/lifting routines that are posted pretty frequently on the board (simple search using the toolbar).

Be patient with your training. Trust your coach. Believe in yourself.

Good luck this season!

Thanks, I appreciate all the responses. Very helpful.