Can i break 4 mins for 1500????????????

Leroy, I think that you can. When I first broke 4 my 10 mile pr was 54:35 and I was running very similar mileage to you. The only thing I want to call to your attention is the amount of rest between intervals you take. Is this because it's relatively early in the summer season? Personally I'd run 10 - 15 200's in 30-32 with 1:00 - 1:30 rest (or less as the season goes on). Still, whatever floats your boat. I'm going to say you turn in a 3:58.75.

I think you're in about 4:05 to 4:10 shape. I could have handled those workouts in hs, but PRed at 4:08. You're endurance is good, but your recovery between invervals is a bit too long. I'd get back to building a base for xc, anyhow.

no way. 4:05-10 at best. I ran sub 4:02 and I did 600, 400, 200, 200, 400, 600 in 1:30, 60, 30, 30, 60, 1:30 and I had a lap in between. Seems like your speed endurannce is fairly poor. With that much rest, you should be blasting 4x400 in closer to 57 than 62 if you were in sub 4:00 shape. I ran 4x400 in HS in 60 and I ran 4:35 in the mile (about 3:00 rest).

It looks like your specific endurance is weak. Even with good 10-mile fitness and 5 minutes rest, you still slowed down with each 200m rep. Until you can run those workouts with less recovery, you won't be ready to run under 4.

thanks and bump

I consistently run 3:48's for 1500 with a best of 3:47. The workouts I do consist of as much as 25/400m at 54-65 with 45 seconds rest; I also have done 4/600m with 2:00 rest at 1:28;1:30;1:30;1:31; I also do 12/200m with 200m jog rest at 30; 30; 30; 28; 28; 28; 26; 26; 26; 25; 25; 25. So are you in shape to run under 4:00 I am sorry but the workouts are not there yet.

Good luck,

thanks buddy, anyone got examples of workout times needed to get under 4???

You should do 4x600 with 30 seconds rest. That's about what you could do it in

isn't 4:11 a 3:55 or 3:56 at least?

You're definitely a long distance guy. I couldn't break 60 for a 10 miler, but I've run 3:59 for 1500. Your workouts are fine, and the pace you're hitting them at is fine, but the rest is too long. You have to learn how to be speedy while tired.

THIRTEEN MINUTE rest? Dude, I take THREE minutes between 1000's (doing 8 to 10 of them) and I think that 3 minutes is slightly too long.

Try doing 12x400 at 63 with one minute recovery, and then I think you have a shot at sub 4:00 for 1500.

Jason

12x400m in 63 !!! it would worth to run a 5km not a 1500, I am sure would run a 14.10 and by the way under 3.50 on 1500m . I run under 14.10 on 5k and under 3.50 on 1500m and I barely can do that kind of workout.

8x400 in 64 with 45 sec between is enough to run 4mn.

Yeah, i know that rest is really long, but when i was doing the session, it was coming up to a race and my coach told me to run the 2 600's as fast as i could with a FULL recovery, and he said take 10-15 minutes, because the emphasis was on runnning the 600's fast and not a short recovery.

Inoticed last weekend (ran2.02 800, 9.08 3000 and 4.14 1500, crap, i know) that my speed endurance is very poor, and my sessions weren't up to running 4 minutes.

Thanks for ye're input, any other suggestions???

I tell you what, go out and run 1500m. Call me old fashioned but I think that would probably be the best way to find out.

Oh and fornwhat it's worth, looking at your sessions I wouldn't like to predict that you'd run under 4:15 let alone 4. Shorten the rests and then see what you can do.

Hey Leroy, Email me. Im in exactly the same position as you are in. Turning 18 and I want to run sub 4:00/1500m and have p.b's of 2:02.2/4:07.3/9:06.5 (from last year). Ill tell you what im doin and what i think i need to get under the mark, we can compare.

your the best he-bitch in my entire man-whore tribe...

but seriously, kid, your workouts sucks ass.

your probably running off of talent. talent and sex drive.

talent, sex drive, and the need to succeed because you dont want to turn out like a dead beat dad like your pops.

with that said, do your homework and alter your workouts slightly. your young so im not saying go crazy. enjoy track 1st and for most in high school. but also, try and think about lowering your rest and possibly longer repeats early on and shorter repeats later in the season. i wouldnt put to much focus on trying to compare a ten mile road race to PRing in the 15. you'll learn that though all races tell you something about your physique, your body will respond and race better at some distanced as apposed to others.

and always remember, if all else fails, up your mileage. but not too much, maybe like 10 miles more a week. your young kid, make sure you stay healthy

thanks dude, and i'll heed some of that advice, any examples of workout times needed would be great???? thanks for the input. Sorry for writing so much, i was just giving a bit of background, so basically i need harder workouts, right??

Workouts for a 4:00 1500 runner (on 40-50 miles per week):

1.) 10-11 mile long runs at 7:00 pace

2.) 7-8 mile AT runs at 5:50 pace

3.) 3-4 mile LT runs at 5:20-5:25 pace (other examples: 4-5 x 1-mile in 5:20 with a 200 jog rest, 6-8 x 1k in 3:15 with a 200 jog rest)

4.) 5-6 x 1k in 2:57-2:58 with a 400 jog rest in 2:00-2:30 (other examples: 4 x 1-mile in 4:50 with a 400 jog rest, 6-7 x 800 in 2:18-2:20 with a 400 jog rest, or 12-15 x 400 in 68 with a 100 jog rest)

5.) 10 x 400 in 63-64 with a 60 second rest (other examples: 12 x 300 in 47-48 with a 50 second rest, 6 x 600 in 1:35-1:36 with a 400 jog rest, 4-5 x 800 in 2:12-2:14 with a 400 jog rest)

6.) 6 x 400 in 60 with a 3 minute rest (other examples: 3 x 800 in 2:05-2:06 with a 6-8 minute rest, 4 x 600 in 1:32-1:33 with a 4 minute rest)

I think you got a shot, but you have complement all of that hard, anaerobic work on the track with a solid aerobic foundation. Just mileage isn't enough - you need some tempo runs and some longer intervals as well.

If you are peaking 2 months, I would recommend:

3 weeks of:

-Type 1 or 2 (long run or AT run), type 4 (VO2 max), and type 5 (race pace). The other 3-4 days a week just easy runs and stirdes.

3 weeks of:

-Type 1 or 2, type 4, type 5 or 6. Other days easy runs and strides.

And 3 weeks:

-Type 2 or 3, type 4, and type 5 or 6. In the final week, no hard workouts at all - just one light type 3 and a lot of strides and short accelerations.

Good luck!