Hello im french guy sorry for my bad english. I made this Saturday my 2nd race of my track season. I realized 2'33"20 on 1000m. 1 week ago I made 4'08 on 1500m for my first race. According to you is it possible to do 3'59-3'58 at the end of the season?
if you have questions about sessions or other thank you for asking me here I will update this post
Could you write something about your training ? 2 - 3 last week
And yes, I reckon that's possible to crack 4 min for 1500 m
Monday:
40' easy jog + ppg
Tuesday:
15' warmup + 30' at 3'35
wednesday :
4x300/200 r1'30/R5'
300: 43"50/42"10/43"30/41"99
200: 28"87/28"23/29"05/29"20
And there are 11 days I also do this session before my 4'08:
6x300 r45" R3' 4x200 r1'30 (released)
300:47"40/47"23/46"98/47"15/45"15/46"46
200: 29"/29"/28"/28"
at 300 not 45"15 but 47"15 sorry
You described only 3 days instead of 3 weeks. Hard to say ...
Perhaps you are a good 800 m runner (1:50-1:55) and 1000 m in 2.33 is not a big deal for you,
but your running volume is 30 mile per week and you run 10 k in 36-38 min, so that's hard to break 4 min.
On avril 2019
6x150 r3'
19"50/19"60/19"75/19"39/19"28/19"58
10x200 r30" ( 100m) R5' 3x300 r1'30
200: 34"27 / 33"66 / 33"59 / 32"98 / 33"44 / 32"51 / 33"15 / 33"61 / 33"50 / 32"87
300: 47"16 / 45"32 / 46"41
2x500-500 r1' R5'
1'18-1'19//1'19-1'22
500-400-300-200 R5'
1'12"90/ 56"90/42"30/27"10
4x200 r2' R3' 4x300 r2' R3' 4x200 r2'
200: 29"47 / 28"31 / 28"46 / 27"86
300: 43"80 / 43"38 / 44"33 / 43"88
200: 29"30 / 29"32 / 28"29 / 27"20
10x300 r45" : 49"5
800-500-400-300
2'06"50/1'16'60/1'00"85/42"90
I have a record of 16'20 over 5km road
Tons of interval training.
What about long repetitions (800-1000 m ) or weekly mileage ?
In winter 46 miles.
I will do it more often now
Hm...
If you wanna break 4, you should run good enough 3000 m too.
Maybe 8:40-8:45 or so, how fast do you run 3 k ?
If you wanna run faster 3000 m, you need to build up higher mileage and focus on LT workouts or 10 k pace.
i dont know.. I must be in 8'55 or a little less