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tonny
Lurker
Joined: 18 Aug 2006
Posts: 1
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 Posted: Fri Aug 18, 2006 5:10 am Post subject: Need help in 1500m |
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Hey bro, here is my story... I'm a mid-distance runner and i'm 16 this year. i got 5++ in 1500m. it's pretty slow.. and next thursday is my school's sports day. i signed up for 1500m, 800m, and 400m. the sports day will be held on the field.
How can i train to get faster in 1500m? 800m?
do i need to get a track spike shoes?
I hope bros can help me out.....
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Last edited by tonny on Mon Jan 31, 2011 11:27 am; edited 1 time in total |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Fri Aug 18, 2006 7:01 am Post subject: |
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There's nothing you can do training-wise to get faster in a week. Getting good shoes (spikes, flats, or light trainers) will certainly help, as will eating well, staying hydrated, and getting plenty of sleep. Other than that, just continue whatever exercise you've been doing and start your preparation earlier next year. 
Dan
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Indeurr
Olympic Medalist
Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202
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| Posted: Sat Aug 19, 2006 3:13 am Post subject: Re: Need help in 1500m |
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| tonny wrote: | Hey bro, here is my story... I'm a mid-distance runner and i'm 16 this year. i got 5++ in 1500m. it's pretty slow.. and next thursday is my school's sports day. i signed up for 1500m, 800m, and 400m. the sports day will be held on the field.
How can i train to get faster in 1500m? 800m?
do i need to get a track spike shoes?
I hope bros can help me out..... |
Now, this will not work 999 out of 1000 attempts, but it will in one:
First, in such a short time, you must decide which race you want to run the best. This, even if you had much more time, works rarely, but does work sometimes (1 in 10, just an estimate). From what you wrote, I do think that you want to run 1500 m the best.
If you run 1500 m in nearly 6 minutes, let assume 5:50, I would assume that you can run 800 m in 2:30, and 400 m in 1:10 – I am guessing. I also assume that you want to run 1500 m in 5:00 or faster. If I were you, I would do what Dan told you to do, but I would try to do, at least twice, but no later than 3 days before the race:
-run 4 x 300 m in 52 seconds each with only 30 seconds recovery over 100 meters (jogging)
If you run each 300 m in 52 seconds; you will shave 8 seconds of each minute.
You will run 300 m four times. This means that you will shave 4 x 8 seconds of the total time.
If you run 4 x 300 m and take 3 x 100 m breaks; the total distance that you will cover will be: 1500 meters.
If you shave 32 seconds off 4 x 300 m repeats, and the total time of repeats is 4 minutes minus 32 seconds, this means that for your break intervals, you will have 5 minutes – (4 minutes – 32 seconds) which equals 5 minutes – 4 minutes + 32 seconds left; or simply put, you will have 1:32 left or 92 seconds.
92 seconds cannot be divided exactly by 3; the closest whole number solution is 33 seconds – It gives you 5:01 for 1500 meters.
So here it comes:
300 m in 52
100 m in 33
300 m in 52
100 m in 33
300 m in 52
100 m in 33
300 m in 52
THE END!
If you do it—do only easy runs, if at all next day. The best would be, if you do it 3 days before the race, do nothing next day, and run a couple 90 % of top speed 200 m sprints just a day before the race, early in the morning.
Listen to Uncle Dan as well: eat properly, and hydrate yourself: you do not need carbos, and creatin is a mixed blessing.
Do not tell me that you cannot run 300 m in 52 seconds – about a year ago, I did run 300 meters in 51 seconds, and I am over thirty.
nota bene:
You cannot call yourself a quarter-miller (circa 402 meters -- old tracks in the USA and UK & NI from the 1960's or before) or a 400--m runner, if you cannot run at least 400 m in exactly 60.0 seconds (1 minute) or faster. This is an old (coming from the 19th century) British standard. There is 60 year-old who has run 400 m in under 60 seconds. He runs a 400 m dasher’s club for the master's category (above 40 years of age; 36-40 is sub-masters): the idea of the club is that to join, you must run 400 meters in as many seconds as you are old.
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Indeurr
Olympic Medalist
Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202
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Indeurr
Olympic Medalist
Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202
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Angelo Z
World Class
Joined: 11 Aug 2007
Posts: 1159
Location: LA, California
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| Posted: Sat Aug 11, 2007 9:15 am Post subject: |
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| Train twice a day. Do aerobic runs of 30 minutes (around 4 miles) at 70% intensity. Also combine 1000 meter intervals in your program. I personally started with 3x1000 |
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kefcho_kj
Water Boy
Joined: 11 Aug 2007
Posts: 12
Location: kardjali
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| Posted: Sat Aug 11, 2007 10:49 pm Post subject: |
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To be more fast or strength ? to be more fast he need to make sprints from 10 to 300m and many " power exersises "-in fitnes and fartlegs !!! For another you know cross and from 400 to 5000m segments !
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