Hi, i am a 1500m runner who wants to go sub 4 this 2019 and i was wondering if you guys could give me any advise to maximize my training in order to do beat my goal. My training consists of the stuff below but im not sure if i want more km in or if i want faster quality runs. Please help. Thank you.
M: up to 45
T: 12 x 250 in 40 sec each
W: up to 50
T: 45 progressive + 8 hill sprints
F: xtrain
S: 5 x 1000 in 3:15 sec each
S: up to 90
Current 1500m pr?
4:13
Start doing some doubles. On a thread somewhere there is Malmo training leading up to either his first sub 3:42 1500m or sub 4 minute mile. Look at that for a frame of reference. There's also Steve Scott training log for a entire year on here, look it up to get the gist.
Just string days together, don't run in heats that are too fast for you, do not glorify the 4:00 minute barrier, listen to your coach, take easy days easy, Do quick turnover strides 3 days a week, Do strengthening and core. Boom. sub 4.
Hey,
I can help you get under 4:00 for the 1,500m. Can you tell me what your performances/PB's are for 400m, 800, 3k, 5k as well???
my 1500m is 4:13
my 800m is 1:59
and i haven’t ran the 3k or 5k in a while but my 8k in a hilly course is 28:10
MiguelMacedo wrote:
my 1500m is 4:13
my 800m is 1:59
and i haven’t ran the 3k or 5k in a while but my 8k in a hilly course is 28:10
For a season or two I focus on the 5k. The strength/ endurance will really help you in the 1500m.
Looking at your 800pr and training I think you should be able to break 4 min. Last year I was able to go from 4:16 to 4:04 within 4weeks of training that consisted mostly of
3 moderate runs (45-65mins),
2-speed workouts (4x800 at race pace(1500m) w/90 sec break) or (4x1000 at 1500m pace w/90 sec rest)
1 day of xtraining and 1 day of longer run 70-90mins
As for you, I would focus more on my interval runs and progressive runs.
also one to remember when running the 1500m is try to even split
Most importantly try to get out right away, once you pass the 800m mark in the 1500m the last 700m became an old out sprint, so don't wait until its too late!
good luck!
Your aerobic fitness is trash. Need to focus on logging in miles and getting stronger