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So did 10 x 1,000m on the treadmill instead.. all in 3'55".
not done much training as of late due to gaining painful shins which i thought could possibly be shin splints so eased off for a couple of weeks and the pain has gone now so will step on the gas after xmas.
Paul - your 200m time will bear absolutely no resemblance to your 1500m or 5000m time, otherwise Usain Bolt would have won the Olympics in the every distance he felt like. The shortest time that could indicate 1500m potential would be 800m but any distance shorter than that wnt tell you anything. If you roughly want to gain an estimate of your 1500m or 5000m form then do a 3000m session such as 16 x 400m with 45secs rest, take your average lap time. Then 4 secs faster than this would be your average 1500m lap pace and 4secs slower per lap would equal 5km pace.
For example, average 72secs per rep would equal 9minutes dead in a 3000m. 4secs faster would be 68secs per lap, ie. 4:15 for 1500m....then your 5000m pace of 76secs per lap would be about 15:50...hope this helps somehow
PB for me tonight - finally a sub 5 minute mile.
race report - Derby Midweek Mile - 2nd in 4:57
One guy set off like a bullet at the front and I assumed he was a regular runner of the course who usually runs around 4:30. For this reason I let him go though this turned out to be a mistake as I almost caught him in the end. Very hard on the way back due to a headwind and though my legs felt very comfortable, my stomach was very congested due to having been suffering from a cold for the last few days. I kept getting closer and closer to 1st place towards the end but with one final kick he was able to edge it by a second. Bit annoyed that no star quality showed up because I would have preferred to not have had the pressure of being out at front and could have paced my race more efficently - it was also a solo time trial for the majority of the race which is always pretty tough as well. Nevertheless pleased with the pb and position but I know I can go much, much faster.
However my attention the last few weeks have been building towards getting a long, long awaited 10KM PB. Going to try and repeat another 40 plus mile week before resting up next week with the race on the 28th. Got another forest run where I am going to try and nail the 13 in 6:55 mile pace and then looking forward to what should be a low 35 time or atleast 35 and a half.
The 1500 metre Predictor Test is used to predict an athlete's 1500 metre time.
Required ResourcesTo undertake this test you will require:
- 400 metre track
- Stop watch
- An assistant
How to conduct the testThe athlete is required to run 2 sets of
The time for each run is recorded and the accumulated time for each set is recorded. The average time of these two accumulated times is the predicted 1500 metres time for the athlete.
I disagree that anything shorter than 800m won't tell you anything as good sprinting speed, especially over 400m is crucial for middle distance runners, eg Seb Coe was British Universities 400m champion. What is true is that it won't predict anything on its own without knowing about your endurance as well. TIC's predictor test above should give you a fair idea of what you might do for 1500m right now. Oh, and you won't get very far in the middle distances if cold, dark & wet put you off! For the next few months, track sessions in such conditions are a staple of the middle distance runner's training
Nice run in Derby TIC.
Tom, you're quiet at the moment, not bad news on the injury front I hope.
M: 50 easy (am); 1h45 steady (pm) (morning HR - 37)
Tu: 2k, 1600, 1200, 800, 400 (200 jog in 90” between all reps) – 6’06, 4’52, 3’38, 2’22, 66”. Followed by 5min paarlauf – 400m legs each (HR - 37)W: weights (am); 45-50 easy/steady (pm) (HR - 40)
Th: 50 easy (am); circuits (pm) (HR - 37) (weight 10st7/ 66.5kgs)
F: 50 easy (am); 50 brisk pace round same hilly circuit from two weeks ago (pm) (HR - 38)
Sa: 10 min of running round loop of just over 1’ duration with all ascents sprinted full-out (about 1 x 25” ascent on each loop), followed after a couple of mins recovery by the ‘3k’ loop in 8’53. (This would have been a squad record for the loop had one of my training partners not run an astounding 8’41). Repeat of the 10min then ‘3k’ run combination (9’19 this time). Followed by ‘4k’ run in 12’58. 10 mins of carrying a partner to one end of an approx 80-100m grassy stretch before turning and being carried back. Followed by a series of other exercises inc press ups, abdominals, leapfrogs. Then 10 mins of a short hill circuit with the short, steep hill sprinted flat out and the rest run gently. Followed by hopping once on each leg up the same hill. Session finished with a series of sprints from prone positions either on our backs or fronts. (HR -36)
S: rest (HR- 36)
Saturday was impressive as our group produced the strongest performances collectively on our regular road loops for many years. A good end to a good week of training, hopefully setting the standard for the next couple of months.
Week 15 (22/12)
M: 50 easy (am); 1h45 steady (pm) [morning HR – 36]
Tu: 15 x 2’ hard, 1’easy on the track, approx 72”-73”/lap pace for most of session. Followed by 10min 3 man relay, 200m legs [HR – 37]
W: 50 easy [HR – 40]
Th: 57min acceleration run [HR – 34]
F: 45 easy (am); 55 steady (pm) [HR – 37, weight 65.3kg]
Sa: 25min fast tempo run on loop regularly used as XC course in races in the area followed by strides. [HR – 36]
S: rest [HR – 35]
Week 16 (29/12)
M: 45easy (am); 2hr steady (pm) [morning HR – 32]
Tu: 3 x [4’,3’,2’ (1’ rest)] [3’] on road loop [HR – 36]
We: 45 easy (am); 55 steady (pm) [HR – 39]
Th: session on paths in park – 7’37 effort (3’ rec)NB following efforts are all on 1long path of about 800m with a bandstand at about halfway All had quite long recoveries for me as they were handicapped with me starting last. 1 x fast effort full length of path, jog back to bandstand, fast back to start. 1x fast to bandstand, jog back. 1 x fast effort full length of path, jog back to bandstand, fast back to start. 2 sets of 6 turnabout sprints of approx 60m each in first set, approx 90m each in 2nd set, 1 min between sets. Fast effort of about 900m. Final set of 6 turnabout sprints of about 60m each. [HR – 36]
F: 50 easy (am) 50 steady, brisk (pm) [HR – 37]
Sa: 32-33 min ‘Gerschler’ Fartlek – 30 sec efforts with variable recoveries from as much as 90sec to as little as 15secs. Final effort was closer to 60 secs to end the fartlek. Followed by various exercises inc abdominals, press-ups, hopping drills & carrying a partner across infield, then a chain running exercise where the women in the squad ran in a chain, the back woman moving to the front on the coach’s whistle. After a headstart, the men also set off in a similar chain and have to catch the women in 5 mins without losing anyone. Performed twice. 1st time caught them after just over 1min, 2nd time with a fairer headstart, caught them towards the end of the 5 mins. Followed by more strength exercises & drills. Then turnabout sprints with 1 min between each set, starting with 6 sprints of 40m approx, dropping by one effort with each set but each sprint getting slightly further until the last set of 2 sprints of about 80m. Followed by a paarlauf with each partner doing 2 400m efforts. Finished with a ‘devil take the hindmost’ with one athlete dropping out each lap of the track until the end. I ran 2k with each lap progressively faster. (HR – 34)
Su: rest (HR – 36)
Couple of updates. Will do the rest this week if people want to kick start the thread
Week 17 (05/01)
M: 65-70 steady, brisk (Morning HR – 32)
T: 30 min paarlauf, 600m legs each (jog across infield while partner running 600) (HR – 36, weight 67.1kg – dubious about scale I was using, not normal one and some difficulty getting them to an accurate zero point)
W: weights (am); 45 steady (pm) (HR – 38)
Th: 45 steady (HR – 35)
F:rest (HR- 36)
Sa: County XC champs (12km) – 3rd in 38:53, icy hard conditions, was with first two until just before the end of second of three laps when I got dropped and faded on the third lap as did the 2nd placer but I couldn’t close the gap which was 8 seconds at the end. (HR – 36)
Su: rest (HR – 35)
Week 18 (12/01)
M: 45-50 easy (am) 1h45 steady (pm) (HR – 37)
T: 20 min paarlauf, partner running 400, I ran 800, followed by 20 min with partner running 800 to my 400s, during the long recovery between the 400s we performed strides with jog back on the infield. Followed by 3 man relay alternating 300/100m legs for 15mins (HR –38)
W: weights (am) 45-50 easy (pm) (HR – 37)
Th: 45-50 easy (am); circuits (pm) (weight 10st6/66.4kg) (HR - 34)
F: 50 easy (am) 44 min acceleration run with final fastest section in 11’56 (level crossing down so long route over footbridge in this part) (HR – 37)
Sa: circuit inc hill sprint continuous for 10min while partner ran’3k’ loop followed by a windy ‘3k’ loop in 9’33, repeated with different partner and ‘3k’ in 9’02. Various strength exercises, followed by ‘4k’ in 13’14. piggy backs continuously for several minutes on grass, followed by single timed flat out hill sprint, then some sprinting from prone position on the whistle to finish. (35 – HR)
Su: rest (HR – 42)
Week 19 (19/01)
M: 50 easy (am) 1h45 steady (pm) (HR –34)
T: 6 x 1200 (100 jog in 45”) all in 3’37/37/35/38/38/35 then paarlauf for approx 13 mins (400m legs) (HR – 37)
W: weights (am); 45-50 easy/steady (pm) (HR – 38)
Th: 50 easy (am); circuits (pm) (weight 65.9kg, 10st5lb) (HR – 40)
F: rest (HR – 43)
Sa: 20th in Southern XC in 54:28, moved through from 30s on first lap to 19th by end of 3rd of 4 laps, losing one place in a sprint finish. (HR – 37)
Su: 1h35 (am) core stability & drills teaching session including practical elements (ie doing the stuff! (pm) (HR – 41)
Finally started proper training again for the first time since christmas - blame this on a dissertation that I became far too obsessed with up to the point of working 10 hours a day on ridiculous details.
Signed myself up for the BUSA 10,000, Metres to scare myself into some proper training over the next month - so far going much better than expected.
Last Week:
Mon - AM: 7.5 Miles @ 6:41 pace, PM: 3.5 miles easy but included having to go up a 1 mile hill which reaches 20 percent gradient in places.
Tue - Thought I was going to be doing the short leg at the relays on the weekend so did a solo session at 5KM pace - 6 minutes, 3 minutes, 90 seconds, rest and jog, 3 minutes, 90 seconds, rest and jog, 90 seconds effort.
Went far too fast on the 6 minute effort and paid for it near the end.
7 miles total
Wed - 5 miles easy
Fri - 8 miles steady @ 6:54 pace
Sat - 3 miles easy
Sun - Southern 12 stage relays - 5 miles (well 4.98 but what's that - a couple of seconds difference?)
in 29:03
A PB over the distance and a time I definitely wasn't expecting considering my average milage since the Summer has been around 20-25 mpw. It makes me wonder what times I could achieve if I took the time to train properly. Really started to hurt on the 15 minute mark and by twenty minutes I was panting out loud - blew up a little and thought I was going to come in for 30 or 31 but somehow hang on for a decent tie.
Weekly Mileage: 40 miles approx
My dream aim for the BUSA is 34:59 but I don't think a month is long enough to get in that kind of shape. A more realistic aim is to break my road PB for 35:40 and a dissapointing time will be if I can't manage to run under 36 minutes.
This week I hope to run 45 miles but this depends on how tired I feel from working on my major project - I think our course is one of the only ones where the dissertation isn't worth the most marks. Anyway now that I've decided I want to scrape a First I've decided to double the workload. - unlike running I have to work about three times as hard as everybody else on the course to get good results.
Anyway got my track session out early today so I wouldn't have it at the back of my mind whilst trying to concentrate on studying.
Tue - 5 Pace Session
2KM effort @ Target 10 Mile Pace (59:10) - 7:23 - (pretty much spot on what I wanted)
3:40 recovery
1 Mile effort @ Target 10KM Pace (34:59) - 5:37 - (a little too fast - was scared about hitting the right time so went off far too fast in the first quarter.)
2:33 recovery
1 KM effort @ Target 5KM Pace (16:59) - 3:20 - (again, a bit too pacey and was starting to tire towards the end,)
1:45 recovery
800 Metres @ 3KM Target Pace (9:39) - 2:37 - (way off target pace - went through 400 in 74 and died from the on.)
80 seconds recovery
200 Metres @ 1 Mile Target Pace (4:48) - 36 - (was supposed to be a 400 effort but I wimped out completely because I was breathing like a madman - in hindsight wished I had toughed it out but still pleased with the session overall.)
5.5 Miles total including w/u and w/d
squall - sure you'll pick up some pointers here have you raced a mile before.
Managed to lower my mile time this year from 7:37 to 7:27 think i can improve on that as it was a rotten day hail, wind etc and it was my 2nd fast run since coming back from injury
Doing a half in June but besides that will be concentrating on 5km distance and do any shorter distances i can lay my hands on (even did a 400m race)
Hopefully with the outdoor season approaching this thread may get a bit lively now
Yeah - good thread..and long running..2005??!!
Did 4.04 for 1500 2 years ago, but only 4.10 last year, but every bleedin meeting seemed to be windy!! hoping for a PB this year
Managed 18.12 for the short leg of the Southern road relays on sunday (5506m), 9 miles Monday and then last night was 4x800(average 2.32), 3 x 600 (average 1.46), 2x400 (average 64 secs).
Legs bloody ache, but hey ho cest la vie...
HC, impressive resting HR!
Have you thought of any of the Fetch miles
400m/800m and I imagine 400 hurdles though I've never done it are the most intensely painful.
Anyway, I'll add some more training if people are still following this.
Week 20 (26/01)M: rest (HR – 38)
Tu: 2 x [1600 (200 jog in 90”), 800] [100 jog in 45”] followed by 5 min 4-man relay 200 & 100m legs. 4’46/4’48 for the 1600s & 2’22/2’18 for the 800s. (weight 66.5 kg, 10st7lb) (HR – 37)
W: weights (am); 50 easy (pm) (HR – 38)
Th: 50 easy/steady (HR – 36)
F: rest (HR - 35)
Sa: 30-35 easy inc strides on grass (HR – 33)
Su: 2nd in Welsh National XC champs over 11k, ran fairly evenly and strongly but would have liked to have won. (HR – 36)
Week 21 (02/02)
M: 1h40-45 steady mostly in soft snow (HR – 38)
T: 1hr session – first half a mix of running on spot, squatting & step up exercises. 2nd half a fartlek of about 25 mins duration on snow-covered grass. (HR – 35)
W: weights (am) (weight 65.9kg/10st5lb); 50 easy (pm)
Th: 40 easy (am); 25-30 easy, followed by 10 x 20” hill sprints with slow jog back rec, followed by 20-25easy (pm)
F: 40 easy (am); 50-55 steady, mostly on hilly road circuit (pm) (HR – 36)
Sa: 52’30 whistle fartlek, alternating 5k pace and steady training run pace. Followed by strength exercises (abdominals , press ups, piggy backs, hopping/jumping onto/over bench etc) Finished with 5min 4-person relay, mix of 100m/200m legs. (HR – 33)
Su: rest (HR – 36)
Week 22 (09/02)
M: 40 easy (am); 1h40 steady (pm) (HR – 34)
Tu: 40min paarlauf, 600m legs each, followed by 5 min 4-man relay – legs of 100m/200m. (HR – 37)
W: weights (am); 45-50 easy (pm) (weight 64.7kg/10st 3lb) (HR – 35)
Th: 40 easy (am); 25-30 easy/steady, then 10 x 20” hills with slow jog back followed by 20-25 easy (pm) (HR – 35)
F: 50min road run steady/brisk on hill circuit (HR – 37)
S: ‘5k’ in 15’50, ‘4k’ in 13’16, 2 x ‘3k’ in 9’08/9’10 followed by exercises (press-ups, abdominals etc), then 8 min ‘figure of 8’ steady running round a small loop with a mix of one short hill, a grassy stretch, a loop round a copse. The lap is figure 8-shaped hence the name. (HR – 39)
Su: rest (HR – 44)
M: 40easy (am); 1h40 steady (pm) (HR – 35)
Tu: 3 x 5 x 300 all at 49-52” (100 steady in approx 25” between 300s, 200 jog between sets in about 75”) (HR – 41)
W: weights (am); 45-50 easy (pm) (weight 10st3lb/65kg) (HR – 39)
Th: rest (HR – 36)
F: 40 easy inc fast strides on grass with walk back (HR –35)
Sa: English National 51st place in 41:36 – poor run as went out too quick – just outside top 30 for much of first lap and 35th at halfway. Could have had best ever English National if I’d been sensible. (HR – 35)
Su: rest (HR – 44) Week 24 (23/02)Mo: 40 easy (am); 1h40steady (pm) (HR – 37)
Tu: 6 x 60m sprint (walk back) then 3200m in 9’52 (200jog), 1600m in 4’47 (200 jog) 800m in 2’21 (200 jog) 400m in 68” (3’) 3200m in 9’57 (200 jog) 1600m in 5’09 – supposed to be a further 800 then 400 but had gone to pieces on the 1600 and stopped. (HR – 37)
W: weights (am); 55 steady (pm) (HR – 39)
Th: 40 easy (am) 2 x 10x20” hill sprints (pm) (slow jog back recoveries, 5’ between sets) (HR – 34)
F: 50 steady on hilly road circuit (HR – 35)
Sa: ‘5k’ in 15:57, ‘4k’ in 13:13, ‘3k’ in 9:10, followed by exercises (inc inclined press-ups &sit-ups, straight leg abdominals, squats onto a bench, step-ups, single-leg half-squats, carrying a partner & a few others), then 10 mins on short hill circuit with sprint up hill & jog rest of circuit (HR – 41)
Su: rest (HR – 38) Week 25 (01/03)M: 70-75 steady (HR – 32)
Tu: 4 x 100m sprint (walk back) followed by 3 x [2k (200 follow-on in 50-55 secs), 1k] [200 follow-on in 50-55”] 2ks in 6’19, 6’21, 6’22, 1ks in 3’08, 3’07, 3’02 (HR – 38)
We: 45 easy (HR – 38)
Th: 25-30 easy then 5 x 20” hill sprint (jog back), 20-25 easy (HR – 36)
F: rest (HR – 40)
Sa: 34th in Inter-Counties – came through field on very even paced first 2 laps of 4, then got dropped slightly by the group I was with. Isolated between groups in 31st for most of 3rd and 4th laps, caught by next group during 4th lap and lost 3 places on run in over the last 800m (HR – 37)
Su: rest (HR – 42)Second week's proper Training:
Tue PM - 5 Pace track session with efforts @ target 10 mile, 10KM, 5KM, 3KM and 1 Mile Pace.
5.5 Mile total
Wed Am - 2.5 miles easy
Fri - 13 x 500 Metres Road w/ 50 sec recovery - 1:45, 1:45, 1:43, 1:45, 1:44, 1:45, 1:45, 1:44, 1:46, 1:47, 1:45, 1:45, 1:44
- on average times were on sub 35 10KM target pace but I didn't do as many reps as I would have liked. Really hurt on the last few.
8 Miles total
Sat - 8 miles steady in 55 minutes
Sun - 10.5 Miles Long Run in 77 minutes
Total: 34.5 Miles
As a former 400/400 hurdler who got slower, can I offer a 3k steeplechase as the most painful race.
Sure, it doesn't have the short intense pain of a 400/440h but reaching 5 and a half laps in a steeplechase, realising that you've run out of steam and that there are still 10 barriers to get over and 2 laps to go - and then to do it - really ekes out the pain!!
sharkie knows about this but if shes lurkng sorry i have been lazy. The subject is drills so if i can pick the brains of the panel looking for suggestions what to do how often, how long.
Whats the best. Or even any good links showing what to do. i have a book on 5 running from Hal Higdon where he describes them but its only a short section be good to see some video shots
M: 40 easy (am); 1h35 steady (pm) (HR -35)
T: 2 x 200 in 29” (walk back), 1200 m time trial – 3’24. Followed by 2400, 1200, 600, 2400, 1200, 600 (all 200 jog in 90”) 2400s in 7’33/7’30, 1200s in 3’41, 600s in 1’47/1’42 (HR – 36)
W: weights (am); 50 steady/easy(pm) (HR – 38)
Th: nothing – away for a meeting – no chance of getting a run in (HR – 35)
F: 40 easy (am) 3 x 10 x 20” hills(pm) (jog down) (5’) (HR – 35)
S: 47 ½ min whistle fartlek – series of 1 min efforts at 10k pace interspersed with varying recoveries at long steady run pace, some as short as 15secs. Followed by exercises on infield, then 3 lap chain pursuit run, followed by 15 min paarlauf (400m legs), Finished with sprinting to destruction – series of turnabout sprints over approx 25m. First effort was 12 sprints, then 10, 8, 6. 60” recovery from last person to complete each set. (HR – 40)
Su: rest (HR – 41)Week 27 (15/03)
M: 90-95 min steady (HR – 40)
Tue – Fri: nothing (cold) (HR – 46, 39, 41, 39)Sa: ‘12k’ run – (not joining ‘5k’ and ‘4k’ at roundabout – doing them in full) in 40:35 – slowing badly during this effort, so called it a day at that as still wary of illness. (HR – 40)
Su: rest (HR – 42)Week 28 (22/03)
M: weights (am); 65-70 steady (pm) (HR – 37)
T: 3200m in 10:05 – only did 1st rep due to upcoming Home Nations race (HR -37)
W: nothing (all-day assessment centre) (HR – 39)
Th: 10x300 (jog across infield in 30-35”) in 48-51” (HR – 40)
F: rest (HR – 36)
Sa: 12th in Home Nations XC race (3rd Welsh finisher, team bronze) – moved through field before settling in to 3 way battle with Rob Samuel & Rory Chesser in which I ended up 2nd behind Chesser. Disappointing relative to intercounties but otherwise solid. Not quite as even paced as Nottingham, slowed more here but not horrendously. (HR – 37)
Su: rest (HR – 43)