What 1500m shape am I in?

Like 4:15-25

Thank you, appreciated

GroobGoober wrote:

Like 4:15-25

Not a chance.

4:30

AthIete wrote:

I’m 16. Running for 1.5 years. Here are some sessions and my times:

PB’s:

200m: 26.27 indoors

400m: 57

600m: 1:34

800m: 2:09 indoors

Sessions:

10x300m with 2:40 recovery: all 51-53

-4 minute rest-

10x300m with 2:40 recovery: all 51-53

One hour treadmil increase pace run: 12,960m (starting at 12.3kmph increase to 16kmph by the end) average pace 7:27 per mile.

16x 200m in two sets, 1 minute recovery, 4 minutes between sets. Average 33s. (Alternating 34s and 30s for most runs)

Even just based on my PB’s, I’d appreciate any estimations

I ran 4:12 in college.

You certainly have enough speed if that 26.27 was in an actual race. However I wonder about that if your 400 was only 57! I doubt I could have ran a 26.27 indoors and yet my open 400 was faster than yours (and I ran it with Achilles tendonitis). I also ran 2 x 2:08 on a flat indoor track in our first indoor workout the year I ran 4:12.

That does not mean you cannot run faster than I did. What you fail to mention is your endurance background. "The larger the base the higher the peak." Joe Newton

"Your aerobic background determines your ultimate performance as an athlete " Arthur Lydiard

I would begin running lots of runs between 4-8 miles and one long run per week of 9-18 miles each week. You want to do all of that in a Progressive manner. Stay away from hard interval training.

Do speed development (talk to a sprint coach about this) and mix in some fartlek and Recovery runs.

Recovery and sensible Progression are the most important. You might need several years to really be able to achieve something.

Your question scares me because it appears you expect to do it in one season! "Youth his wasted on the young."

You need to talk to coaches, read, watch videos, and talk to other athletes. The mental part of any endeavor is more important than the physical part.

It takes years to become an overnight success.

You can of course rev up your workouts and achieve short-term success such as a 4:10 1500, however you might be finished as a runner shortly afterwards. Many coaches attempt to have their kids do almost nothing but interval training and "speed work," all track season. This is for short term success only. It's like killing the Goose to get the golden eggs.

What happens to the goose after you have gotten the eggs? Well if you are a coach you can just move on to the next athlete and see if he can tolerate your foolish workouts!!!

(If this is your coach, you must DOG his workouts. You must figure out how to survive.)