1500m improvement please help me

3 months is an incredible turnaround time unless you've been doing lower mileage and you respond really well to either a bump in mileage or better workouts. You're effectively looking at a 3 week buildup, 7 week block, and 2 week taper (just going to say 12 weeks for the sake of simplicity and not knowing how late in December the meet actually is).

I can't speak on the basis of workouts, I'm very poor at anything under a 5K training wise, I've trained for 10K's and HMs most of my life, so others will probably give you a better idea of what to do. BTW, don't listen to Coach JS. Island's latest post has established the troll status.

3 week buildup - 40 miles, 50 miles, 60 miles

7 week block - 60 miles per week, 13-15 mile long runs

2 week taper - down to 50 the first week, 40 for the week of your race (including the race day mileage)

3 week buildup - just easy mileage, do 6-10 strides 3 times a week, build up your long run slowly. 10 miles the first week, 13 the second, 15 the third.

To break down the next 9 weeks:

First 3 weeks - strength workouts, longer tempos, CV work, longer hills

Next 2 weeks - faster strength/speed mixed workouts, short fast hills, plyos

Last 2 weeks + the 2 week taper - time to do race pace and sub-race pace intervals. Have one workout earlier in this part of the block with a lot less rest just to ensure you're in the shape you need to be in.

Only workouts I can speak for are the ones I did in high school and the staples everyone can talk about, and these are mile based. A 4:13 1500m roughly translates to a 4:40 1600m, or 70s a lap.

10 x 400 @ 70s with 1:00 rest

5 x 600m @ 1:45 with 400 jog

7 x 300 @ 53s with 300 jog

8 x 200 @ 32 with 200 jog

Make sure you do a few fast strides and fast 150s after some of your easy runs to keep up your speed or improve it.

ONCE MORE, let me emphasize I have no clue what to do for workouts. This is just a general program that I would do to get in shape pretty quickly for a race that's under a 10K in distance, but I have a lot of years of running under my belt and a lot of pre-developed fitness still in my legs. Others will be far more helpful in regards to periodization, microcycles, lifting strategies, and race-specific workouts. Hope this gives you a general idea though in case others don't respond.

*I meant a 4:40 mile, and that's actually also a very very conservative assumption. 4:32 would be around the immediate conversion of adding ~18-20 seconds per 100m. Some of the workouts I gave you are better for that middle block period of training though, so they aren't race or sub-race pace yet. Those last 4 weeks, find a better poster to give you advice.

4:32 mile is 68s a lap by the way, just for your frame of reference on building workouts based around goal race pace.