Train like a 800/1500 guy, yet I race like a 400/800 guy. Want to move success up to the 1500.

Do long intervals at 10k pace, such as 1k's with short rests. Do 3-5 mile tempos every week. Your 8k time doesn't lie. Miles per week is one part of the aerobic formula, the other is high end aerobic work. You need to be doing these types of workouts at least once a week all the way through March.

Your mileage is on the low side so increasing to say 60mpw is one step to improving. Are you doing tempo runs and longer intervals in your normal training?

Citius5000 wrote:

Your mileage is on the low side so increasing to say 60mpw is one step to improving. Are you doing tempo runs and longer intervals in your normal training?

1k repeats during cross, miles sometimes, 30 min tempo runs during track, 200 repeats during track once a week, 50 minutes @6:10 ish during track and cross country.

Perhaps you are really a 400m guy in disguise. Your conversion is pretty normal for a 200/400 guy that isn't just emphasizing 400m lactate tolerance. But after that point the conversion is off, including for 800, UNLESS you consider yourself a sprinter, when the conversion from 400 to 800 gets longer than for an endurance trained 800 guy..

Get rid of the mileage, train like a real 400 guy for a season and see where that gets you.

coach d wrote:

Perhaps you are really a 400m guy in disguise. Your conversion is pretty normal for a 200/400 guy that isn't just emphasizing 400m lactate tolerance. But after that point the conversion is off, including for 800, UNLESS you consider yourself a sprinter, when the conversion from 400 to 800 gets longer than for an endurance trained 800 guy..

Get rid of the mileage, train like a real 400 guy for a season and see where that gets you.

Since elementary school I was always a distance runnner. Gym class miles are where I first stood out, not in sports--I was never the fastest on my football teams. I always won the school mile, not the 100 dash. How could it be that starting out better at long distances and then training for long distance leads me to become a sprinter? I've ALWAYS trained like a distance runner. I run my 400s on competitiveness and balls.

Sounds like we need a deeper look into your training but more mpw is a must it looks like.

Funny thing is i had a sprinter who sucked who went to distance. Now in the distance group we do a lot of small things most days at the end of workouts or runs to work on their kick. he got fast sprint wise and all of a sudden could long jump far enough to make states in that to. I first tried to turn him into an 800 guy but long story short he dropped to the 400 group and qualified in 400-100 and made the relays. My point is you never know.

According to the IAAF scoring tables, your 800m time is actually better than your 400m time. You may find another scoring table or conversion method that says your 400m is better than your 800m.

What Tjfjfjfjdj said. The pace and rest on the 1000s is key. They should be a little slower than your 8000m pace, so Tjfjfjfjdj's 10k pace is perfect. The short rest is key: 200m jog at the longest, 100m jog may be even better. Try do 5 to 7 of them in 3:30 or so with that short jog.