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1500m training
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1965-66: schoolboy running 440/880 yds
1966-69: undergraduate running 800/1500
1970-73: 800/1500/3000 (peak was 800/1500 in 1:58/3:59)
1974-76: Road running mainly 10Ms (peak was 10M in 50:06)
2002-2008: Road running 10k/10M/HM (peak was HM in 79:05 at age 5yrs)
I think future success will come from outliving rather than outrunning the opposition!!
Truly you have found the secret of eternal youth Tom!
Some time ago I splashed some wine on my key board and "7" has a habit of sticking. Age is of course 57 yrs ......but it just might be 75 yrs
Must be that time of the week again...
M: 50mins steady, 30 easy
T: 50 steady, pm, track 2 x 1200, 4 x 600 (100). 12's in 3:45, 6's in 1:47. Felt tired from weekend and dropped out of session early.
W: 50mins steady, 30 easy
T: 35 steady, pm, track 14 x 400 (200) averaging 71-72s. Windy and on my own. Meant to do 12 but faster, couldn't find the speed but wasn't especially tired so added more.
F: 65mins steady, 25mins easy on grass
S: 80mins slow, 30 easy
S: 70mins inc 10 x 2mins 'fast' (2min normal rec), pm 30 easy
Total 95 - 100 miles
Got soaked this morning whilst watching the BUPA London 10,000. Amazing to see so few supporters out to cheer on such a world class field. Felt great to be right alongside the action.
Mon: 50mins steady at 7;01 pace
Tues: 40 mins recovery at 7:25
Wed: LWAC 5k in 19:18. First 2k was very comfortable, last 3k strong and controlled - felt like 10k pace
Thurs: 90 mins steady at 7:12 pace
Fri: No run day
Sat: Should have been 5x1k but came down wth a very heavy cold so just ran easily for 45 mins
Sun: Still riddled with cold so another easy 45 mins
The weeks running ended up being a bit more laid back than I intended due to the cold, but the 5k showed movement in the right direction.
Mon: 75 steady inc 2 x10min fast in 2nd half
Tue: 4 x [3x1'20 - 1'24 (1' rec)] [5'] - couldn't get down to the track, efforts were on grass and path and supposed to be the equivalent of a 500m effort roughly.
Wed: 50-55 easy/steady
Thu: 16 x 400 (30" rec) in 67/68", 1 in 66" (about 12th/13th) and final one in 65". Followed with 6 x 60m sprints
Fri: 35-40 easy
Sat: '5k' in 15:45; strength exercises inc step-ups, feet inclined press-ups & abdominals, sit & rise onto a bench with arms outstretched in front, tricep dips; 4k in 13:17; exercises up a grassy incline inc backwards crab-walking & hopping; 3k run in 9:26, exercises inc leap frogs and isometric leg-strength exercises; 15 min paarlauf relay round small-copse (each leg approx 1min); finished with 1 more drill and then a ball game with lots of off-the-ball sprinting.
Not surprised that you found it difficult after green belt relay, BEJ, one of the guys I trained with doing the 400s on Thursday struggled to do that session even 5 days later having done a couple of legs of that.
Last Week's training
Mon: 60 min inc 2 x 10 min fast
Tue: 1 x2k inc last 400 fast in 5'55 (200 jog), 2 x 1k inc last 300 fast (100 jog), 4 x500 inc last 200 fast on 3rd/4th efforts (20" rec) in 5'55, 3'03, missed 2nd 1k, 1'28, 1'28, 1'25, 1'25, followed by 13 min 3 man relay with 200m legs
Wed: 40 easy
Thu: 10 x 300 (100 jog in 40-45") in mostly 49/50" with one in 48" and last one in 47"
Fri: 40 easy
Sat: 5,000m - 18th in 14:58.4, slowest 5k for a long time, quite disappointing. Reached 1600 in 4:38, 3k in 8:54, 4k in 12:00, and bell in 13:51, before a reasonable last lap pulled me under 15 to keep it respectable.
In line with the name of the thread, I finally have a 1500 to report...!
M: 42mins steady, physio (calf issues) 35 easy
T: 50mins easy to steady, pm: wu 5 x 800 avg 2:25 (300 slow jog in about 2mins recovery), warm down
W: 42mins steady
T: 35mins easy, wu, 3.5M road race - went with group of 4 through 1M in 5 flat. Pace slowed through mile 2 (5:12) where I had pre-arranged a mid race surge with a clubmate. Move turned out to be a little weak and the main league rival came with us - in fact it worked to his advantage, putting him in an ideal position to draft on the long, slight (?) uphill (feels it but nothing major) drag towards the finish. Three of us together through mile 3 (5:10) where my clubmate kicked for home with 800 to go. I felt too drained and couldn't really respond but the rival closed him down and went on to win. Whilst I didn't fall apart in the last 800m (2:28) I did lose another place to an encroaching Nick Altman (obviously coming back into some sort of fitness) - when I tried to respond to his presence my left calf instantly cramped up and I was unable to sprint. Finished 4th in 17:51 - 8s faster than a race in the same league that I won in August last year.
F: 40mins at a good pace
S: 1500m race*
S: 90mins steady
* - First 1500 since August. I was nervous enough about my lack of anything faster than 69s per lap in training since that race last August - but the nerves were made 10 times worst when a batch of 800m guys who I'd watched run in the 1:56-7 range a couple of hours earlier laced their spikes up for the second time.
There was quite a delay (for a change) and I ended up warming up too soon and having a sit down by the start - not ideal, especially as it meant extra recovery time for the 800m boys. When we got underway the pace was sensible and I found myself sitting at the back of a block of 6 runners. Through 400 in 67 and felt good. I kept in touch with the core block of 4 as a couple dropped back slightly in the second lap. 800 came up in 2:14 and still felt very smooth.
Knowing I wasn't going to beat any of these guys with a kick, I figured my best chance of a result was to try and run the legs off them with 700 to go in the hope that they'd be tired from their earlier races. Accelerated down the back straight - the leaders, two abreast, responded as I came alongside but I just had enough pace to get back into lane 1, in the lead, by the time the corner came. Went through the bell still in the lead without anything feeling too tired, sore or breathless but had nothing extra pace wise (I completed that lap in 65 - another SB for 400m!) and my move hadn't been remotely strong enough to drop anybody. It was all I could do to maintain pace whilst they started coming through with 300m to go, the winner taking 9s off me to win in 4:02 to my 4:11.0.
Pleased with the result - over 4s faster than last year and surprisingly never felt tied up with lactic. My 1500 to 3000 conversion usually works out as double + 25s which would see me under 8:40 - should that hold true I should be due a good 5km time this year.
Well done BEJ, but 4:11 x 2 = 8:22 + 25s = 8:47 surely? Still a good effort but not sub - 8:40
Yes - should have been 8:50 rather than 8:40. That corresponds with the 1500m 'time trials' I've run recently in 4:23 and 4:22 which feel tough in training but normally work out to be about 3km race pace.
Although the 4:07 speed I'd need to confidently target 8:40 doesn't seem a million miles away - I know I have more in me but my training is set to switch towards the 10,000 rather than the shorter stuff from next week.
My week:
Mon: 60 steady/brisk
Tue: 4 x [600(100 jog), 1600] [200 jog] in 1'48/1'49/1'49/1'50 and 4'57/5'01/5'07/5'08 - recovery after 3rd set was 3 mins for a toilet stop.
Wed: 35-40 easy
Thu:45-50 steady
Fri: 35-40 inc 12 min relaxed 30 sec on/off fartlek
Sat:: 35 easy
Sun: 5000 in hot conditions in 15:17 - a real struggle, legs felt dead from the start despite the easyish week between last week's 5000 and this week's.
Training seems to be having little effect in bringing me on through the season. I'm considering a few days complete rest before attacking the training again to try to bring me into good shape for the end of the season.
Last week of 5000m training - now moving up to 10km (hopefully I can find a 10,000m race).
M: 40mins steady, 32mins slow
T: 45mins steady, 5 x 800 (300) in 2:24, 2:24, 2:23, 2:22, 2:24 --> pleased with session - faster than last week and pushed harder in recoveries. No calf trouble which was the biggest bonus.
W: 40mins steady
T: 31mins (5.2M - ended up striding down Embankment next to this chap - he still has a competitive streak!), pm rather strange session alternating high jump with a lap recovery (don't ask - we were bored!) then 12 mins of grass strides, running hard on the diagonal of the infield, then running at a reasonable speed along the side and length of the track)
F: 5M very easy, apart from 2 x 800m in 2:40ish when I helped pace a work colleague on his track session.
S: Ran as 5min mile pace maker to help 3 guys reach sub 5 for the first time. Approx 74, 75, 73, 73 per 440yards which seemed to work well and produced some big PBs. Went to Watford in the evening to watch the BMC elite meet. Very jealous of the 10,000m runners and their cool, windless conditions.
S: SEAA 5000m, 52mins steady
This was my target race of the summer and I felt in good shape with a combination of the forced lower mileage, a 1500m pb and some good sessions. Decided to try and string together as many 72s as I could, feeling I'd get to 3km in a reasonable state and hold it together enough to run about 15:10. Had the perfect start, but I think my pre-race nutritian failed me. I trialled a Lucozade Alert caffine drink prior to my 1500 and felt it worked quite well. Think over the longer distance it contributed to pretty severe stomach issues... From about 2.8km I was running round with a hand on my stomach - imagine Dibaba's world champs 10,000 only slower and without the magic revival! The splits tell the story.
72.1, 72.2, 71.3, 71.0, 72.0, 71.8, 74.1, 37.8 (about 9:01 at 3km), 76.7, 76.5, 77.3, 77.8, 73.9. Result was 15:24.82 and 9th place. As my good friend says 'a PR is a PR' - and this was one by 10s despite a fairly hot day and wind (of more than one type!). Hope to find a Stretford style open meet to have another go at running 15 - think I'm getting close.
Mon - Thu: - nothing, see last week's post
Fri: 55-60 min steady
Sat: 2 x '3k' road loop with 1'30 rec or less in 9'03, 9'07 then a fartlek on grass with 30 sec efforts and jog recoveries going 90"-75"-60"-45"-30"-15". Total of 19 efforts, proceeding through the series of recoveries three times.
Feel a lot fresher, probably tried to train too hard during a lot of racing recently. Will now proceed carefully in building the training back to a level that will keep me going to the end of the summer.
HC - glad to hear you're feeling fresher.
Seriously considering Birmingham but it clashes with a Southern League meet in Watford... and I'm one of the few distance track regulars in my club who doesn't need crutches to walk at the moment. (although feel I'd benefit from them at the moment - legs are in pieces after a lunchtime tempo)
M: 50mins, 60mins
T: 45mins, 4 x 800 (stopped session at half way - feeling tired from race)
W: 50mins, 35mins
T: 60mins (with 5M tempo), 45mins (with 3M tempo)
F: ~12M mostly slow, broken up running for Nike promo, 54mins
S: 1hr53 inc 5 x mile avg 5:19, 35mins
S: 90mins, 35mins
My week
Mon: 55-60 steady
Tue: 40 easy inc strides on grass
Wed: 1500 in 4:06.96 (9th place) - breezy night and slightly scrappy race where the field was still bunched in middle laps and it was difficult to make a move, went through 64, 2'11, then at bell in 3'01. Still an improvement on recent form. Bunch of good Australian and Indian runners at the meet inc Craig Mottram, who paced the 800m A race. Quite an entertaining meet.
Thu: 35-40 easy
Fri: 55-60 steady
Sat: 36-37 mins of whistle fartlek on the track with fast sections at approx 3k/5k pace and slowish recovery jogs, followed by 4 x 5mins on short hilly circuit, alternating between sprinting up the short, steep hill and easy the rest of the way (1st & 3rd set) and the sprint being on the flat (2nd & 4th) - dropped out of session at this point as still feeling my way back and don't want to plunge myself into a trough and had struggled at end of 5 min efforts.
Hi all,
I want to get a better 10k time, I'm currently 16 and recently run a 10k in 36 minutes, I've almost hit a stump in terms of improvement, I currently dont run to a schedele, however I run around 20-30 miles a week consistently, and fit a interval and a track speedwork session in also, can anyone suggest a weekly training plan.
Cheers Ryan
Late posting for last week
Mon: 55-60 steady
Tue: 35 easy
Wed: 2:07.78 for 800m race, passed bell in 62, 500 in 77, then struggled to bridge gap to next guy down the back straight and last 200 is always v tough.
Thu: 35 easy
Fri: 35-40 steady
Sat: 20 min paarlauf with partner running 800m & myself running 400, then short recovery before doing the same in reverse. 4 x 5 min alternating between sprint up short hill, jog rest of circuit & sprint on flat grass stretch and jog rest. Followed by timed individual sprints up the hill, and finished the session with lots of strength exercises.
Ok, no posts for a couple of weeks - let's get this updated.
Mon: nothing - went to Wimbledon to watch tennis all day
Tue: nothing, morning HR high after getting back late last night
Wed: nothing, still not feeling right
Thu: 8 x 400 (100 jog in approx 35") all in 69-71" struggled even on half a session of 400s at this pace with several days rest behind me.
Fri: nothing, racing tomorrow, trying to get as much recovery as possible with how I'm feeling currently
Sat: 5,000m race (BAL Windsor) - 15:14.63 - 4th 'B' runner approx 10th/11th overall. Raced cautiously made no attempt to go with leaders and felt ok in v windy conditions. Moved up gradually though ended up leading a group into the wind in 2nd half of race without being able to catch the next athlete. Lost a placein the final 100m sprint. Splits - 2;59 (1k) 6:00 (2k) 9:04 (3k)
Mon: 35 easy
Tue: 4 sets totalling 1500m each. 1st 2 were 1200 (2mins) 300, 3rd was 800 (2 mins) 700, last set was 2x600 (2mins), 300. 5 mins between each set. Times were 3'27/46" 3'28/46" 2'17/1'58 & 1'42/1'43/47"
Wed: nothing
Thu: 100 jog, 100fast, 100jog, 200 fast, 100jog, 300 fast etc up to 1k effort - didn't time reps
Fri; nothing - went for blood test to look into why I'm struggling at the moment
Sat: '5k'/'4k'/'3k' road runs in 16'01/13'04/9'15 followed by 2 x 5min on usual short hill loop, 1st one sprint up the hill, jog the rest, 2nd one sprinting on flat, grassy stretch. Various strength exercises followed next, then some sprints on the whistle over approx 60-70m with walk back. This was followed by a hopping for distance drill. Then, we had 'chariot races' in teams of three (two people carry one other person with an arm under each leg). Then a 10 min 3 man relay round the small copse. Efforts of approx 1 min each. Finished with an isometric leg strength exercise then some short sprints from a prone position. Best session I've done for several weeks. Very pleased with road loop times on a breezy day.
Thought I'd pop my first posting on here with this weeks training, which was an easy recovery week after three toughies:
Mon - 6 1/2 miles easy
Tue - 3 miles + 5 miles, both easy
Wed - 8 miles steady - few strides in second half
Thur - Active recovery. 40min spin, easy, plus circuit.
Fri (tonight) - 6 miles with 2x (5x300m) - just one hard session this week for sanity
Sat - 8 miles easy
Sun - 12 miles steady
Add in 20-30 min on the bike every morning to wake up!
Next week's back to 'proper' training... tired thinking about it.
Mon to Fri, 3miles a.m. Always do a better p.m session after a few mile in the morning to loosen out.
PM sessions... steady runs but for Wednesday and Saturday.... long reps one day, short stuff the other.
Late post for last week. Another easy week as I try to recover from mid-season dip and include a lot of alternate day training weeks
Mon: 35-40 easy
Tue: 4 sets of 6x40 secs (20" rec) [5 mins between sets] - mistake caused the 2nd set to be one effort short and the 3rd one effort long by way of compensation.
Thu: 17 x 200 (100 jog in 40-45") in mostly 33s
Sat: 3000m in 8:51 - fell away badly after a 2:50 opening km, dropped by the bunch about 3 laps into the race.
RS 62, what are your aims and recent racing background etc? Welcome to the thread. Sorry, generally quite busy at the moment and often tardy in updating this thread. Another week of cautious training building back to regular training.
Mon: 35 easy
Tue: Paarlauf for 30 mins, 500m efforts each. I ended up doing about 9 x 500 in this period. Followed by treilauf of 200m legs each for 5 mins.
Wed: nothing
Thu: 16 x 400 (100 jog in ave 40") all in 68-70" except one each in 67" & 71" with final one in 66"
Fri: nothing
Sat: '3k' road loop in 9'19, followed by various strength exercises (eg standing squats, feet inclined sit-ups & press-ups), '3k' road loop in 9'20, followed by crab-walkig exercises backwards & forwards on an incline, '3k' loop in 9'21; more strength exercises - leapfrogs, plank exercises, leg-strength exercises etc, then 2 x 5-min loop on short hill circuit, first one sprinting up the hill and easy running the rest, 2nd one sprinting on flat, grassy stretch of the loop. Finished with 10 min paarlauf round small copse.
My last week
Tue : 30min paarlauf, 600m legs each, with walk recovery across infield while partner is running. Followed by 5 min treilauf, 200m legs each to finish.
Thu: 5 x 300m with walk across infield (approx 1'20) to 1500m start to recover. 300s in 44",44", 45", 46", 46"
Sat: 5k in BAL - 2nd 'B' string, about 7th overall in 15:04.18. Pace went out too fast but I was more sensible than others in the group and held it together better even though slowing down. Splits were 2:54, 5:53, 8:53, 12:00 at each km.
Where is everyone? My week before last
Mon - 35-40 mins steady
Tue: 20min paarlauf relay, slower partner running 400m, quicker partner (me) running 800m, followed after a few mins recovery by the same 20min paarlauf with roles reversed
Thu:2 x effort starting with 40 sec 200m, getting quicker by 4s every 200m till you can't hit the target - ended up just short of 800m each time. Followed by same thing but starting with 38secs on efforts 3 & 4 and 34 secs on 5 & 6, reaching short of 800m, 600m, short of 500m and 400m. Followed by 15min 3 man relay, mix of 100m & 300m legs
Sat: Long, complicated 2hr session of lots of relays, sprinting & strength work - 26 activities in all - too complex to put it all in words.
Will post following week tomorrow
Mon: 35-40 easy/steady
Tue: 2400, 2000, 1600, 1200, 800 (all with 200 jog rec in 80-90"). times were 7'27", 6'10", 4'55", 3'42", 2'19
Thu: 4 x 500 (100 v slow jog) - all in 1'23"
Sat: last race of season - 5000m in 14:54.08 2nd 'b' & 8th overall - belated seasons best. Splits were 2k in 5:54, 3kin 8:53, 4k - 12:58
Few weeks break now and a better season to follow!
nice running HC, what kind of mileage are you knocking out atm?
I will be keeping a watchful eye on this thread, am looking to make big improvements over 1500m, 3000m and 5000m next season, am just lacking the guidance as to what I need to be doing. Am currently ticking over at about 40-45miles per week but am unsure on what to do except for the 2 club sessions we do per week as my training has no structure. Today for example, woke up with the intention of going for a run but couldnt decide what to do so ended up pulling a CBA and went shopping instead...SHOCKING BEHAVIOUR!
anyway this looks like a good thread with some descent runners on it, lets not let it die out!
Sunday 28th: West Pinchbech 10k, my first road race since September 2006. Ran 39:15 (best on this course was 36:50 back in 2005). It was very hard and I was very distressed at the end. Realistically eight weeks of steady running isn't going to prepare you for a competitive 10k.
Monday 29th: 7 miles steady to work at 7:12 pace
Tuesday 30th: 15.4 miles steady at 7:16 pace
Wednesday 1st: 7.3 miles easy at 7:22 pace
Thursday 2nd: 8.8 miles hard on parkland at 7:08
Friday 3rd: 5.4 recovery miles at 7:29
Saturday 4th; 9.1 miles tempo at 6:43 (abut 10-15sec pm below LT pace)