1500m workouts- what do you do and whyhelp me<?

anyone????

8x400m at race pace w/ 400 jog recovery

KISS. Keep it Simple Stupid.

In the simplest context, the easiest way to improve your 1500 time is to improve your 3000m and 800m simutaneously. OK? You know that already. So, now you just have faith in the workouts you do for each event.

6-8 x 800 at 3k pace w/ alt. 200,400 jogs

8 x 300 at 800 pace with 100 walk, if you really get tired, you can take a break after 4 (2-2:30 for 100 walk/5 min if set break)

10 x 400 faster than goal mile pace w/ alt. 200, 400 jog...

Don't stop yet! In prep phase you are touching the bases and building aerobic system. So, when the workout calls for a jog, jog!

5-6 x 1000 w/ 400 jog at 3k. ADEQUATE BREAK. 4 x 200 cut down (mile pace, 1200,800,400 paces)

At this point, you want a nice 3k, but you want some spring in your legs. Don't be afraid to blast the one if you are feeling good, but don't force yourself to blast it. You know when you have juice left.

I am an avid fan of speed, so get some good turnover work in. Not strides. What is doing a mile pace 100m really doing anyway? I do not believe in letting your legs get that stiff to the point that 1 100m at mile pace is called fast.

1500m runner wrote:

What kind of 1500m workouts do you do during you preperation for the track season???

Thanks

I need som godd advice:)

If you want to see significant improvements, run over 100mpw consistently, with 12x60 meters all out 3 times a week.

Then add 1500m workouts on the track once that becomes easy.

100m strides are good for helping the nervous system adapt to quicker turnover, without the slowing down that occurs over longer distance intervals.

NIce

Are you talking off-season leading toward track season?

Yess, the end of the building up period and prepering for the first race?

help me too?

Repeat 400's, 8-10 of them. 1:00-1:30 jog rest. Race pace. Hammer the last two if you have anything left.

Other good workouts???????????

I was fond of single efforts

After a good warmup, 1 x 1000m or 1 x 1200m at a quick pace, essentially race pace without the kick.

Some 200s or 400s at "a good pace" and good recovery followed by an 800 with the first 400m being relatively easy and burning the last 400m, for instance running 2:0x by running 70 and 5x or similar depending on how fast you are.

4 x 800m @ goal pace

12 x 200m divided into sets of 4 running each set progressively faster. For instance (34, 32, <30) etc. depending on your fitness.

I did this once, when I was training for the mile:

2 sets of:

400,400,600,400 with a 200 meter jog between and an 800 meter jog between sets, at CURRENT 1500 meter pace. Pretty tough.

As a season final workout, I did 3 x 800 at current 1500 pace with a lot of rest, I think it was 4 minutes.

anyone else with example of workout?

Thanks, did it work?;)

Some in-season 1,500m sessions:

For aerobic power or oxygen uptake

* 1 x 90 seconds at about 3,000m race pace, 2-3 minutes rest, 2 x 12 minutes at a strong, aerobically challenging pace (first rep near theoretical LT, second rep slightly faster but without struggling) with about 3 minutes rest periods (easy jogging for most of the recovery) after each rep, 6 x 400m at 3,000m race pace or slightly faster with 45 seconds rest periods, 2 minutes walk/jog after last rep, 4 x 10 seconds accelerations with full recovery between reps (Ex: 3:45 1,500m man runs about 64 400m pace for 90 seconds rep, about 4:50-5:00 mile pace? for 12 minutes reps and 64 or faster for 400m reps)

* 2 x 400m at about 3,000m race pace with 1 minute rest between reps, 3 minutes rest after last rep, 4 x 1,000m at about 5,000m race pace with 2 minutes rest periods, 4 x 200m "cut-downs" (first rep at about 3,000m race pace or slightly slower, last rep at about 800m race pace or slightly faster) with 1:30 rest periods, 5 minutes jog, 4 x 10 seconds progressively faster accelerations (Ex: 3:45 man runs about 64 for 400m reps, 2:48-2:52 for 1,000m reps and about 33, 31, 29, 27 for final cut-down 200m reps)

* 12-16 x 267m (2/3 of a lap) at about 3,000m race pace with 133m jog (around remainder of lap to starting point) in the same time as the 267m reps (Ex: 3:45 man runs about 42-43 (32 200m pace) for 267m reps and 42-43 (32 100m pace) for 133m jogs)

Event-specific anaerobic work

* 4 x 200m cut-downs with 1 minute rest between reps, 3 minutes rest after last rep, 3 x 600m averaging 1,500m race pace (first rep slower, last rep faster) with 2:30 rest periods, 4 x 200m cut-downs with 1:30 rest periods (Ex: 3:45 man runs 1:32, 1:30, 1:28 for 600m reps and 32, 30, 28, 26 for final cut-down 200m reps)

* 2 sets of (400m, 45 seconds rest, 700m, 90 seconds rest, 300m) with 400m walk between sets - first set run at 1,500m race pace or perhaps 1 second per 400m faster, 400m in second set run at same pace, 700m and 300m in second set run faster if possible (Ex: 3:45 man runs 59-60, 1:43-1:45, 44-45, 59-60, 1:40-1:42?, 40-42?)

* (Variable Speed) 4 x 200m at 1,500m race pace with 1 minute rest periods, 3 minutes rest after last rep, 800m at 1,500m race pace, 30 seconds rest, 300m at 800m race pace, 4 minutes walk, 800m at 1,500m race pace, 20 seconds rest, 200m all-out (Ex: 3:45 man runs 2:00 for 800m reps, 41-42? for 300m rep and 25-27? for all-out 200m)

* (Variable Speed) 4 x 200m cut-downs with 1 minute rest between reps, 3 minutes rest after last rep, 2 x 600m with first 200m 2 seconds faster than 1,500m race pace, second 200m 4 seconds slower than 1,500m race pace, third 200m 3 seconds faster than 1,500m race pace with 2:30 rest periods, 4 x 200m cut-downs with 1:30 rest periods (Ex: 3:45 man runs 600m reps with 200m splits of 28-34-27 (1:29 total) and 32, 30, 28, 26 for final cut-down 200m reps)

* (Race Simulator) 1 x 200m at 1,500m race pace (to establish starting pace for 1,200m), 3 minutes rest, 1,200m at 1,500m race pace, 3 minutes rest, 3 x 400m at 1,500m race pace or faster with 1 minute rest between reps (Ex: 3:45 man runs 3:00, 59-60, 59-60, 58-60)

Faster work

* 3 sets of (300m at 800m race pace, 1 minute rest, 200m at 400m race pace) with 4 minutes walk/jog between sets (Ex: 3:45 man runs 41-ish for 300m reps and 25-ish for 200m reps)

* 6 x 10 seconds accelerations (each one slightly faster so the last 2 finish at top speed), walk or slow jog back to start for recovery, 2 minutes rest after last rep, 1 x 150m all-out, 2 minutes rest, 1 x 300m at 800m race pace, 2 minutes rest, 1 x 300m all-out, 5 minutes walk/jog, 4 x 10 seconds medium speed accelerations (Ex: 3:45 man runs 17-18 for 150m, 41-ish for first 300m and 36-37? for second 300m)

* 350m-300m-250m-200m each all-out with 4 minutes walk between reps - do these slightly slower and more controlled the first couple of times the session is attempted and use a recovery of 3 minutes walk rather than 4 minutes walk (Ex: 3:45 man runs 25-ish 200m pace on each all-out rep)

Be sure to warm up and cool down adequately, develop great aerobic fitness prior to the season, maintain relaxed aerobic fitness with occasional lighter tempo runs during the season, recover sufficiently between hard workouts, combine the sessions intelligently and at the right times of the season, rest well for important races, don't overdo intensity, blah, blah, blah.

Enjoy.

I think Joe Rubio does it pretty well but here´s what I think. You should move from general to specific. For most events this means establishing your race pace and then either decreasing the rest or increasing the rep distance or both.

So start off with workouts where the focus is just to get you fit. Then look at doing reps at your race pace. Then either decrease the rest between the reps or inrease the distance of the reps. So for example:

Phase 1: Get into shape

Phase 2: 8x400m @ 1500m goal pace, rest 3:1

Phase 3: 2x(4x400m) @ 1500m goal pace, rest 2:1

Phase 4: 6x400m @ 1500m goal pace, rest 1:1

Phase 5: 2x1000m @ 1500m goal pace, max recovery

Zuzu's petals wrote:

blah, blah, blah.

Jumbo Elliot, the most successful middle distance coach in history had his runners doing TWO workouts week after never ending week: 10 x 400 or 6 x 400. Why? Race pace. Yadda, yadda yadda.

How many world records do Jumbo's athletes have to their credit?

Greatest middle distance coach my arse