Howdy, Stranger!
Categories
1500m Training For Masters European Champs 2010
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Yeah I will text my mate in Luton and see what he thinks!!
Can't remember the other side of the pyramid - I think it was 2.30 for the 800 and 1.49 for the 600. My first (child, not race!!) is due in late May, so this track season will have to be an early one ha ha!!
16 x 300 last night, track was fine.
4 sets of 4, 200 jog between each set, 50 secs between each rep.
One 53, about three 50's all the rest averaged 49/48.
Hard to breathe in the cold air!!
I did hills last night and can honestly say
Slow out
REALLY slow back
delighted to have a non running day today
Know what you mean! Couple of easy runs tonight.
Green tea and Yorkie will save the day!!
Bit harsh on the rest between sets there Simon!
I hit the hills today, 9 * 300m with jog back. 1st 3 concentrating on form, 2nd 3 at medium effort and last 3 hard. (82, 75, 77, 69, 64, 62, 57, 56, 53 secs).
Legs still sore from tuesday's session and found my breathing was pretty good but my legs were struggling to keep up.
moraghan,
thank you for your excellent advice. sorry about not getting back to you as quickly as i have had a lot things on. I have a few more questions but you are more than welcome just to ignore them as i have already took up a lot of your time!!!!!
1. i have included LT to my training to 20 secs per mile slower than 5k pace so at 5:32 ( i am saying that i can run 16:10). 4x6 mins with 1 min rec. should i also try 2 x 3 x 1000 at 5 secs quicker (5;27) with 45 secs btw reps and 2 min between sets?
2. i have changed it to 4 x 200 @ 1500m with 1 min rec ,5 min jog 2x 200 @800m with 2 min rec. Do you find this is ok?
3. as you suggested i have included race simulation workouts. Do you think on the new schedule they are set at the right time?
4. i am always the person who gets roped into 400's relays however this normally after a 1500m/800m race
5. i will try- better to reach for the stars!!!
6. what sessions do you suggest to stop then?
Wk1 800m- 6 x 300m @ 43 secs 3 min rec
1500m- 2 x 3 x 400m @ 64 secs same rec as rep time, 5 min btw sets
4 x 6 mins @ LT (5;32 miling) 1 min rec
Wk2 change of pace- 3x 3 x 300m 1st 3k pace , 2nd 1500m pace, 3rd faster than 1500m pace Rec 100m jog, 400m jog btw sets
1500m progressive- 5 x 1000m @ 2:57 rec 4 mins
3k- 6 x 800m @ 2;24 rec 90 secs
Wk3 4 x 6 mins @ LT (5;32 miling) 1 min rec
1500m- 2 x 4 x 400m @64 secs same rec as rep time, 5 min btw sets
3k race
Wk4 - 2 x 3 x 400,300,200 (4 mins, 3 mins, 2 mins) 4 mins btw sets
1500m progressive- 4 x 1000 @2:50 rec 5 mins
1500m race
Wk5 change of pace- 200, 220, 240, 260, 280, 300. 200 at 1500 pace. Add 1.5-2 seconds each successive rep. 300 should be at 400 race pace or close to it. Jog back recoveries.
1500m- 4 x 600m @ 1:36 with double rec of rep
5k- 5x1000m @ 3;05 3 min rec
Wk6 1500m race
4x400 @ 59 secs 4 min rec
1500m race
Wk7- 2 * (5 * 300m) @ 1500m pace with 20 second standing recovery and long rest between sets.
1500m progressive- 3 x 1000m @ 2;45 rec 6 mins
3k- 5 x 800m @ 2;20 2 min rec
W8- 1500m – 3 x 800m @ 2;08 double rec of rep
5 x 300/100- 300 @ 48 sec 100m full out 3 min rec
3k race
W9- 3 x 1000m 1st 400- 62 next 600- 1:45 5 min rec
1000, 600, 400, 300, 200 5 min rec
2 * (3 * 400+1 * 300m) @ 1500m pace with 30-45 second standing recovery and long rest between sets
W10- 1500m race
4 x 6 mins @ LT (5;32 miling) 1 min rec
W11- 1500m- 4 x 200m 1 min rec, 5 min jog 2x 200m @29 secs 2 min rec
1500m first championship race
W12- 2 * (3 * 500m) @ 1500m pace with 40 second standing recovery and long rest between sets
. 3 x 200/200/200/200- 1st 200m- 34 secs 2nd 200m- 32 secs 3rd 200m- 30 secs 4th 200m- 28 secs 5 mins rec
3k- 10 x 400 1 min rec
W13- 800m race
2 * (3 * 500m) @ 1500m pace with 40 second standing recovery and long rest between sets
W14- 1000, 600, 400, 300, 200 5 min rec
3k race
W15- 1500m- 4 x 200m 1 min rec, 5 min jog 2x 200m @29 secs 2 min rec
1500m big race/championship
looks like you had a good session today. im on the hills tomorrow
many thanks
No problems mate.
In response.
1) LT pace is LT pace (unless you are getting fitter) so I wouldn't change the pace based on the construction of the workout. (The exception would be 'cabral 400s' for example which is an LT workout based on 400m reps at 10k pace). About 5:35 is right, so you're almost spot on.If possible I would say you are better off doing a continuous run where possible. If you've got the pace right there's no reason why you couldn't do a 4 mile tempo as opposed to breaking it up into 4 * 6 mins for example. If you do take a break, I'd make it as short as possible - I don't particularly like the 2 * 3 * 1000m because of the frequent rests which should be unnecessary at LT pace.Also, as you are trying to maintain LT / VO2 max fitness as opposed to hitting hard development wise you can also use combo workouts, so you can work them both regularly:2 * 800m @ 10k pace || 3m tempo || 2 * 400m @ 5k pace (or any other combination.2) Looks good mate.
3) Timing looks good. I think adding one 800m of this type would be useful in advance of the 1500m peak race. These are hard workouts so try and have at least 2 days of easy running after them.
4) Ha ha, sounds good. I have a horrible feeling I’m going to be doing mainly 400, 400 relay and perhaps 200s in league meets this year.
5) Great attitude. Just remember if you can’t do it that doesn’t necessarily mean the target is wrong but perhaps the workout is too hard.Regarding the sessions - it looks like you have a pretty good mix now. By alternating an LT and VO2 max early on I think that fits the bill. (The alternative being bookend workouts such as decribed in 1) in my post above).
As always, ask the objective of eachg workout. Week 10 is a race and an LT workout. The work should be done by then - so I would drop this workout and replace it with a race specific workout, or another race that week. You could for example swap it with wk9's rep workout, replace it with a 800m race simulation or one of your 1500m change of pace workouts.
Finally, it's great you've got this mapped out but remember it's all subject to change based on what races have told you about your areas of weakness. Looking forward to seeing how your season goes.
When's your next race?
many thanks for your advice. I think that those combination workouts are a great idea. i am definately will be using them. because of you i am very confident in this schedule and hope that i will have a good season as this is first yr i have had planned my training (with the help of yourself).
is there any reason why you will be only doing 200s and 400s race for your club?
my next race is the national cross country champs u17- hoping to come top 30??!!!
are you competing there?
many thanks
No problem, hope it works out.
I think for the leagues I am likely to be running that is where the club is weakest - mainly at 400m. I'm hoping I can get back close to sub 50 form as well.
No more cross country for me! Good luck in your race, keep us posted.
Moraghan - impressed with the science in your training.
I survived my marathon prep run yesterday and feel fine. Intervals should be interesting this evening :¬0
Thanks Gobi - let's see how it pans out in terms of art!
Last week was a cutback week - the goal being to end the week feeling fresher than at the start while getting in as much training as possible. Due to a severe attack of the DOMS I had to take 3 days off, but feeling good by the end of sunday!
M: OFF.
T: a.m. 3m easy
p.m. 6.43m easy w / drills, strides and 4 * 100m fast relaxed, 6 * 40m accels + 1 * 200m @ 800m pace.
W: a.m. 3m easy.
p.m. 8.68m easy.
T: OFF.
F: a.m. 3m easy;
p.m. 10.36m easy w / 9 * 300m hills (form, medium, hard).
S: a.m. 14m progressive, ice bath.
p.m. massage
S: OFF.
Total Mileage: 48.51m.
Felt fantastic in both runs today.
This afternoon did about 7m with drills / strides and 8 * 150m @ c. 800m pace. Averaged 21.56 for each rep and it was pretty comfortable (slow of 22.00 and fast of 20.75). A bit of speed is coming back perhaps.
4 set of 5 to 6 mins with each set being a longer distance so less reps in each set but running much further.
Ran steady to hard but not mental
Feel ok :¬)
Alright all. Did 5 miles b4 the footy sat am, in true fashion felt too rough to run on Sunday
(will never learn!!)
nice 10 miles with my brother on his bike this am along Poole/Bmth seafront.
six miles tomorrow am then session in the evening at Luton - will let you know what we had to do.
Moraghan - the rest was about 2 mins between the reps last week. Sessions set by an ex-Olympic athlete...you know what they're like
Next races Beds x/c champs on sat then national xc at Leeds week after. tht might be x/c over then! Got Eastleigh 10k and 3k at Watford hopefully lined up.
My XC season is over after 2 races and I didn't enjoy either of them. Although I am crap at xc I may be some sort of lucky charm though as on both occasions my club won the senior event!
Pathetic, I'm an old man reduced to the role of amulet!
2.37 2.43 2.49 2.53 2.48 2.53 2.46
i take it this is a LT session Moraghan
Looks more like a vo2 max session in design. It's not the typical format for an LT session because of the long recoveries in relation to the reps. Although some of the reps look a bit like 10k pace - that may have been because the sand made you slower. What effort were you aiming at? 3k / 5k / 10k etc?
with this in mind what would you describe as a LT session if i used the 1200 metre beach?
If you are limited to 1200m of beach your best bet would probably be to do 1k-1200's at 10k effort with 30 - 60 second recoveries for an LT workout. It's not strictly LT pace but given the frequent breaks it's probably best.
Alternatively you could just do a continuous run of between 3 - 5 miles on the beach at LT effort with no breaks (about your 10 mile race effort).
You are probably best doing it at 'effort' as I doubt 'pace' is realistic on sand as you found out on your 5k pace session. Try and run it all evenly.
ps i know you are probably repeating yourself but what would be the best LT session on roads!
apologies for asking twice
Same as those on sand but usually pace = effort on roads.
There's no best session in isolation. You could use 10k, tempo, 1/2 mar, MP all to improve LT. You could do these workouts using reps, continuous, alternating pace. It's such a wide subject that you could devote a whole thread to it!
its the english national club cross country. i have also been selected for the english schools. which means 3 big races in 4 weeks
Intercounties depends on which county really. I have made the Beds team ther last 3 years, but shouldn't really be in if all the big boys run. I will see if I get in this year.
5 x 1500 last night, 800m on paths then switch to 700m on wet (and a bit slippy) grass on each rep. quite pleased with 5.04, 4.59, 4.58, 4.57, 4.53. 2 mins recovery between each rep. Also did 6.5 steady miles yesterday am.
3 miles this morning and steady club run tonight. I think 8 x 600 on cards for Tues night...
More speed for me this evening again track free so improvised indifferent distances it is