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1500m training
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M 35easy (am); 1h25 steady (pm) (HR – 38)
T: 2x [1600,1200,800,400] (all recs 200 jog in approx 80”inc between sets) 1600s in 4’59, 4’56; 1200s in 3’36/34, 800s in 2’19/18, 400s in 66/64” (HR – 38)
W: 35 easy(am); 35-40 easy (pm) (HR – 43)
Th: 2x3x267 (2’) [5’] in 38/39/40” & 39/39/40” (HR – 37)
F: 35 easy (am); 35 steady (pm) (HR- 39)
S: rest (HR – 40)
Su: long leg in 25:27 – disappointing effort – on leg 7 of Southern Road Relays. Team did well to finish third – had hoped for better but it was fairly even pace – couldn’t have done much better on the day. (HR – 41)Week 30 (06/04)
M: 35 easy (am); 65 steady (pm) (HR – 41)
T: 6 x 50m sprints then 2 x [8laps, 4 laps, 2,1] (200jog between all reps/sets) – 1st set @ 5k pace, 2nd @ 10k pace. 1st set – 9’42/4’56/2’24/70” 2nd set 10’22, missed 4 laps, 2’23 – all agreed to end session there. This was a brutally hard session. (HR – 38)
W: weights (am); 35easy/steady (pm) (HR – 41) (weight 66.4kg/ 10st6lb)
Th: 2 x 200(3’) 29/31” then 16 x 400 (100 jog) – still struggling after Tue session and only managed 12 - 4 in 68” then 69/68/68/68/69/72/72/69” (Hr -36)
F: 45 v. easy (HR – 38)
S: 10 mins hills – alternating flat out and moderate ascents and jog descents, then 5’ carrying partner up hill with jog downs, then 5’ striding backwards up hill and jogging back down, then 5’ ascending hill using army exercise involving hopping and pushing forward with hands to top of hill, 2’30 hopping up hill – jog down. Then leapfrogs followed by chain hopping. Finished with intervals over a 60-70m grassy stretch. 12 lengths up and down @ 3k pace, 6 @ 1500 pace, then 3 @ 800 pace. (am);
Drills then chain pursuit run for approx 5’, followed by 15’ approx whistle fartlek, Finished with sprinting from prone position on the whistle up and down a football pitch. (pm) (HR – 35)
Su: rest (HR – 59) – woke up with ear/nose/throat bunged up. – 2 hard sessions yesterday must have depleted my immune system and when this illness hit, it hit me badly.Hi all,
I have just started running again so my main aim is to build up my fitness and increase the mileage. I am hoping to next year do the 1500m. I can currently only run about 1mile but this will gradually increase. My most recent 1500m time is 8:44 and this is only the second time i've done it this year. After regaining my fitness, what would be the best schedule to enable me to run a lot quicker time next year? Also, what would be a reasonable time to aim for? I did this approximately 3 years ago and did roughly 6:30 with only a maximum of 5 miles running per week with no speed sessions.
Mon: rest (HR – 48)
Tue: 65easy, occasionally steady (HR – 35)
Wed – Fri: rest (HR – 41,34,33)
Sat: 17th on opening leg of National 12 stage. 5.38m in 27:14 – steady opening to turnaround point on the dogleg with everyone bunched together, picked up at turn and group of 7 off the front with me leading the chase but I should have sat in the 2nd group as effort to chase them cost me energy and I went backwards in the last third of the run. (conditions 10 deg C, 11mph wind, 51% humidity) (HR – 34)
Sun: rest (HR – 39)
Aggressive cut back week as last Sunday was second illness in 4 weeks.
Week 32 (20/04)
Mon: 60 steady (HR – 34)
Tue: 6 x 70m (20m approach at 800 pace, 50m sprint) followed by 4 x 1600 (200 jog in 90”) in 4’46, 4’50, 4’54, 4’49 (HR – 35)
Wed: weights (am) 40-45 easy (pm) (weight 65.6 kg/10st5lb) (HR -35)
Thu: 50 brisk on laps of hilly road loop used regularly over the winter. (HR -37)
Fri: 45easy, increasing to steady (HR – 36)
Sat: 46 ½ min fartlek at 10k pace/easy run pace – 10k pace efforts began with 15” increasing in 15” increments to a final 4’ effort, easy runs all 45”-1’ followed by strength exercises (press-ups [wide-arm & narrow-arm] abdominals [straight-leg abs & twist sits] half-squats, ‘roast duck’, isometric leg strength exercise) then 10’ of short hill circuit, sprinting all ascents (10 ascents, easy on rest of circuit), followed after short recovery by 10’ on hill circuit with the sprint on the flat grassy stretch (9 sprints in 10’), finished with further strength & flexibility exercises. (HR – 33)
Sun: rest (HR -34)
Week 33 (27/04)
M: 35 easy (am); 80 steady (pm) (HR – 33)
Tu: 2 x 200 flat out (3’) – untimed. Followed by 3 x 2k (300 jog in 2’) in 6’00, 6’03, 5’53 (HR – 38)
We: 40-45 easy (HR – 38)
Th: 3 x 150 (walk back) – untimed. Followed by 4 x 400 (3’) in 59”, 60”, 63”, 62” (HR – 36)
Fr: 35-40 easy (am) 45-50 easy increasing to steady (pm) (HR – 36)
Sa: 7.5k approx in 24:20, then 6.7k approx in 22:47 (baulked badly by traffic a couple of times) then ‘3k’ loop in 9:33. Followed by 10 min paarlauf round copse (approx 400m efforts – 4 efforts) then 5’ on short hill circuit, alternating jogging backwards, hopping on left, hopping on right leg on ascents, easy running rest of circuit. Then 6 efforts round hill circuit (1’ rec) in 47/46/46/45/45/44”. Then exercises (abdominals, press-ups, piggy backs). Finished with sprinting on whistle from prone position (x3) (HR – 35)
Su: rest (HR – 36)
Last 3 weeks training:
Tues - 12 x 400 Metres w/ 200 metre jog recovery - avg 75-76 - last few hurt like crazy - on the ground for a good few minutes after the session.
Wed - 3 miles easy
Thurs - 8 x 1KM w/ 2 minute recoveries - avg 3:28 - very pleased with the consistent times which were faster than I aimed for. In hindsight should have gone slower and performed 10 as this would have better stimulated 10KM race pace. Breathing heavily on the last few but maintained target time.
Fri - 6 miles steady @ 6:50 mile pace
Sun - 7 miles steady @ 7 minute mile pace - legs felt tired from the 2 hard sessions.
Week 2 - 10,000, Metre Race Week
Tue - 8.5 easy @ 7:40 pace
Fri - 3 miles easy
Sat - 10,000, Metres in 36:11 - very pleased with time considering I've only started recording thirty plus miles weeks for the last month or so. Made a silly mistake however - was so caught up in the heat of the race, thought I had run one less lap than I actually had - thinking I was on course for 37
*, I kicked with about two miles to go and really paid for it in the last five laps where I was despearate to drop out at every turn. Panting out loud, head swinging out wide, teeth gritted in agony.. it was the works - managed an 81 final lap and then lay on the grass, unable to stand for a good ten minutes. I think this is a clear sign of my lack of fitness - if I can increase my mileage to 40 mpw and keep it that way on a regular basis - I see no reason why I can't achieve sub 35 on the road within a few months time.
Week 3 -
Mon - 6 miles steady @ 7 minute mile pace (was slow because of the mile sections into the headwind which were quite horrendous.)
Wed - 7 miles steady @ 6:39 mile pace - v.happy with this run -running on a marked loop I noticed the first split in 6:41 and just kept going - didn't have to come out of the comfort zone throughout.
Thurs - 4 Pace Session - 1 mile in 5:43 (aiming for 5:41 target 10KM Pace), 1200 Metres in 4:13 (aiming for 4:10 5KM Target Pace) 800 Metres in 2:40 (aiming for 2:34 3KM Target Pace) 400 Metres in 72 (aiming for 72 1500 Metre target pace). - 800 was v.dissapointing, the session was performed on grass and it could be something to do with having to negotiate my way round a set of trees at one of the bends.
Fri - 10KM relaxed in 45 minutes
Sat - 3 miles @ 7 minute mile pace (slightly faster), 3 miles @ 6:33 mile pace, 1 mile in 5:52 to finish.
Read this session in New York Times Article and it sounded pretty good - felt v.strong today - 3rd 'easy' mile was in 6:48 but into the harder miles I picked up the pace no problem.
Hoping for a 11-12 miler tmr to round up a 45 mile training week which woukld be my highest ever.
New to this forum. I am really glad i have seen to thread Little bit about myself:
15 years old
1500m- 4:10
3000m- 9:22
finished 47th at english club x/c
last week
mon: BMC 1500m - 4:10 pb - very windy, first 400m in 62 , last lap 70- need to work on kick
tues: 5 reps of 375m - 56, 56, 54, 54, 52- steady 10 min run
wed: ref in football match
thurs: 4 sets of (700m approx 1 min rest, 30 secs hard, 1 min easy jog back to start line) 1:57, 1:55, 1:55, 1:52
fri: rest
sat: aa county champs- 2nd 4:19- why is it so windy?- first 200m in 38- need to get to front to control race
sun: tennis match - lost
has anyone got any pointers about training etc.
I think the fact that you ran 4:10 on Monday and then 4:19 on the weekend shows that you trained too hard during the week - although there are other factors such as the wind like you mentioned and how the race pans out in regards to pacing. The fact that your 15 and can run 4:10 is pretty darn impressive - I wish I had taken up running when I was that age.
Different workouts work for different people - but I remember watching a Sev Coe documentary where his father said that building tons of mileage for young runners is pointless and that the emphasis should be on quality. So continue your workouts but add in a couple of 20-30 minute steady runs and don't do as many hard sessions during a week when your racing (especially if your racing twice
)
Purbeck 10KM Race Report - 9th in 35:29 (PB by 11 seconds)
Really pleased with this time considering I've only just increased my mileage from 20 to 30MPW over the last month and a half. Went through 3KM in 10:33, 5KM in 17:45 and then did the last 5KM by myself to finish up in 35:29 - passed through 5 miles in 28:22 which is also an unoffical PB.
I think if I increase my mileage to a regular 40, I will be able to run 34:45 no problem. V.happy man.
Week 34 (04/05)
M:40 easy (am); 75-80 steady (pm) (HR – 32)
T: 350m in 53” followed by 3200, 2400, 1600, 800 (all 400 jog in 3’) in 10’04, 7’28, 5’00, 2’18 (HR – 33)
W: 40-45 easy (HR – 39) (weight 66kg)
Th: 6 x 60m followed by 16x200 (100 steady in 25”) in mostly 34” (1 each of 32”, 33”, 35”) (HR – 36)
F: rest (HR – 36)
S: County champs 800m 5th, 3rd senior in 2:05.5 (bell in 60, possibly 61”), 1500m 7th, 4th senior in 4:15.9 (400/800/1200 in 72”/2’19/3’26). Conditions: 30mph wind and 12degrees C for the 800 with the 1500 being 17mph wind, heavy rain and approx 11 degrees C – not a fantastic performance being beaten by some people I’d want to beat but difficult to know what part the times were due to the conditions and how much to poor middle-distance shape. (HR – 35)
Su: rest (HR – 39)
yes i do have a coach. train as a in group on tues on track and sat on trails when not racing. we have a good group which has 400m to 5000m juniors around my standard.
my coach always says quality over quantity which i do agree with. he doesnt plan sessions which i do outside training group but general concess is to run whatever workout i want to do.
mon: fartlek pyramid (25 mins)
5 min w/up
1 min hard 1 min easy, 2 min hard 2 min easy, 3 min hard, 3 min easy, 2 min hard 2 min easy, 1 min hard 1 min easy
tues:6 of approx 750 - 800 with 90 secs rest
2:32, 2:28, 2:28, 2:30, 2:28, 2:25
2 in w/dw
wed: out and back 12:24 pb for course by house
thurs; hill session:
5 min jog
6 short hils- 25- 26s
5 min jog
4 short hills- 24- 26s
5 min jog
fri rest
sat- steady run
sun- yal 1500m-2nd- 4:18 1500s/c- 5:35 400- 60 in relay
The Track - sounds like a good week - I especially like the sound of the Monday Session. Like HC mentioned just stick to what your coach has planned, he obviously knows more than I do
Last week's training:
Wed: Purbeck 10Km - 35:29 - splits of 17:45 and 17:44 - 8 miles total.
Fri: 20 mins easy
Sat: 5000 Metres - 2nd in 17:30, - the pace was v.slow for the first 2 miles but because of the wind on the back straight I didn't want to run it on my own. I took off with a mile to go but got caught by a 15:38 man in the final 100 metres.
followed 45 minutes later by 1500 Metres - 5th in 4:38? - think this was the time, bit knackered by this stage, followed a 4:19 club mate for 3 laps then lost it on the final lap into the wind - only 5 seconds behind him though so I imagine a PB is on the horizon at a future fresh attempt w/good conditions.
overall was 10 miles inc w/u and w/d.
20 Miles Total
This week (so far)
Tuesday - 8 x 2 mins w/2 min recovery - club sess - (Grass) roughly 5:05 m/m pace for each effort.
Today - the best steady run I have ever been out on. 8 laps of Littledown (Grass) @ 6:30 mile pace - started off with 6:40 and then went down to 6:14 and then just had no problem keeping it around 6:25.
overall 8 miles steady in 51:56
Think I must be in sub 35 shape atm which is why I have decided to pencil in a 10KM on the weekend when I was planning a 5 miler - might as well get the job done whilst I'm feeling confident. My plan will be to reach halfway in 17:25 and try and hang on.
Hello
Im hoping to run some Pb's for 800m-3000m and a 5k MT
heres my PB's and stuff
age 15
1500m 4 55
3000m 10 35
And 5k MT 18 58
i am no-where near the standard of the track!
much more of a XC lad myself
I'm not track standard either but would really like to take part in 1500m
Can someone suggest a good 1500m program? One I can jot down so one day I'll consider doing it.
instant classic- what race was that on sat looks like you did ok. I would definaely think about doing the pryamid training sesh. maybe as you are doing some 10ks you could add a extra 4 min hard onto the prymid and then start from 2 min hard instead of 1 min hard.
twixx- its is according what training you are doing now.
the only coach qualification i have is in sporthall athletics but you could just start with this:
day 1: long reps 4-6 times 1000-1600 with 2-3 minute rest
day 2- fartlek or rest
day3- short reps- 8-10 times 200-600 with 1- 2 minute rest
day4 fartlek or rest
day 5- maybe hill runs or time trial of a specific course which you could measure your performance against
day 6 rest
day 7 race
The Track - it was Southern Men's Division Three - in better conditions I think I would have run around 16:45 - I was falling asleep during the first couple of miles.
Yeah think I will give the pyramid a go - gotta keep the training varied.
Cross 13 - 4:55 is still pretty good for someone of your age. Hw hard do you train?
Well my normal week looks like this
Monday; pace session eg (6*400m)
Wednesday; Grass intervals eg (6*550m)
thursday long run- 10-11k
Saturday long run 9-10k
How much distance do you think i would need in the summer then?
Hard ? my long runs are easy, 10.4km @ 4 43/km, very easy i feel
Well your times are good, and for a young age I wouldn't do too much if I was you. I'm still fairly young, not as young as you, and high miliage leaves me feeling rotten for ages but speedwork doesn't. Though everyone is different, and I wouldn't get too obsessed with miliage if I was you.
Sure it's volume that everyone goes on about, but volume works better for the people who are mid 30's going into their 40's and have developed no speed while they were young. I wouldn't worry on endurance right now, that's easily picked up at any age. The best marathon runners are into their 30's but the BEST middledistance runners are in their 20's as that's the age you develop speed best.
If you ever go to a track meet, look at the distances. Up to 5k and MOST track runners are young simply because they've got speed but most older runners are road runners doing their endurance stuff like halfs, 10 milers and mara's..
Again it's up to you but your young, concentrate on developing your speed in my opinion. Seb Coes father doesn't agree with younger runners doing higher miliage, he prefares them to do the quality!
Okay thanks twixx
M: 50mins made up of 25 easy, 15 steady, increasing pace, 10 x 20” diagonals on grassy field, with 5 min easy to finish (HR 35)
T: 5 x 80m followed by 2 x [1k, 800, 600, 400(all 100 jog in 45”)] [200 jog in 90”] – times were 3’06/3’03, 2’22/22, 1’45/43, 65”/65” (HR – 37)
W: 40 easy (HR – 37) (weight 66.6kg)
Th: rest (hint of a cold and v. careful ahead of a big race on Sunday) (HR – 37)
F: rest (36 – HR)
Sa: 45 v.easy (HR – 34)
Su: 49th in Great Manchester Run in 31:24 – 3k – 9:03, 5k – 15:08, 7.5k – 23:16 – very strong headwind in second half. Good run, improvement on road relays, just would have liked the opportunity for a fast time in calmer conditions. (Conditions: 11deg C, cloudy, 75% humidity, 17mph wind.) (HR – 36)
Week 36 (18/05)
M: 35-40 easy (HR – 35)
Tu: 40 easy (am); 6 x 20m run-up with 50m flat out; followed by 3 x [8 x 40” (20” walk/jog)] [5’] (HR – 34)
W: 45-50 easy (HR – 39) (weight 65.6kg)
Th:35-40 easy (am); (pm) 3 x 150m fast, untimed (walk back) followed by 4 sets totalling 800m each. 1st = 600 in 1’33 (2’), 200 in 29”, 2nd = 500 in 1’17 (2’), 300 in 45”, 3rd = 2x400 in 62” each (2’) 4th = 300 in 47” (1’), 300 in 46” (1’), 200 in 30”. 5mins between all sets. (HR – 35)
F: 45-50 easy/steady (HR – 35)
S: 50min approx whistle fartlek, followed by exercises for a long part of the session (inc leapfrogs, press-ups, piggybacks, single and double leg squats, hopping for speed & distance) then shuttles over 25-30m in sets of 12,10,8,6. Finished with sprinting from prone position on the whistle then one final isometric leg strength exercise. (HR – 34)
Su: rest (HR – 38)HC - v.interesting middle distance sessions - surely they felt like a shock to the system based on your usual type of training - also superb run in the 10km - although 2nd half sounds rough...... in terms of time lost... the wind is such a pain in the arse.
Week to report on featuring my longest training week ever
Mon: 9 miles easy @ 6:51 pace - 3 laps of a 3 mile route - completely flat and wind free.
Tue: 7.5 miles inc 5 x 3 minutes hard w/ 3 minute recovery - the efforts into the headwind were rough as hell - didn't go as fast as I wanted considering the recovery.
Wed: 6 miles steady @ 6:35 mile pace
Thurs: 8 miles inc 4 x 1 KM uphill - times averaged out around 4:00 - 4:05 - very steep hill in Derbyshire countryside - bit of a killer despite the long recovery jogging back down.
Fri: 6 miles w / 3 miles easy @ 7:10 pace and 3 miles steady @ 6:42 pace
Sat: Rest
Sun: 11 miles forest in 76:11
- felt v.strong, particularly on the numerous hills. Love this route, the surface is much kinder on the legs than the constant pounding on the pavement.
Weekly Mileage: 47.5 approx
STRONGEST RUN - Sunday Long Run
WEAKEST RUN - Tuesday's efforts didn't feel as smooth as other recent effort sessions.
M: 40easy (am); 80-85 easy (pm) (Morning HR – 34)
T: 35-40 easy(am); 2 x 200 untimed (walk back) followed by 3 x [3 x500 (1’15)] [5’] + 1 additional set of 3x400 (90”) in 82”/82”/82” 83”/84”/83” 87”/85”/83” 68”/66”/67” (pm) (HR – 38)
W: 45 easy/steady (weight 66.2kg) (HR – 35)
Th: 35-40 easy (am); 1 x 350 in 52” followed by 38x200 (100 jog in 30”) mostly in 34”/35”, few in 33” towards end of session & penultimate rep in 32” (pm) (HR – 34)
F: 45 easy/steady (HR – 37)
Sa: 2 x ‘3k’ loop in 9’13/9’04, 2 x ‘inside park perimeter’ loop in 11’35/12’02 (accidentally cut a small part off the first of the two inside loops), 15 min paarlauf on short hill loop – 8 efforts, leapfrogs, then 5 min on short hill circuit alternating between walk/jog backwards ascent of the hill, then 1 ascent each hopping on left/right leg, jog rest of circuit. (HR – 34)
Su: rest (HR – 34)My lowest resting HR is 31 which it reached again last week which I am about to post.
My PBs are 2:05.5(800)/4:01.75(1500)/8:25.96(3k)/14:34.12(5k)/30:41.28(10k)