Run-Down Forums

[JR]

Anyone here run under 4 for the 1500? If so could you tell me what type of training you have been doing and examples of some sessions. That should indicate whether i am in that sort of shape. My aim is to run a 3:55 1500 next year in my first year under 20's here in England. A few examples of some sessions i have done recently are:

1) 5 x 1000 (4min recovery)

1 - 2:53.8 2 - 2:54.1 3 - 2:53.2 4 - 2:56.5 5 - 2:49.8

2)1600 - 4.56 (4min recovery) 1200 - 3.36 (3min recovery) 1000 - 2.53 (2 min) 600 - 1.38 (1min) 400 - 57.9
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[Dan]

The people I've known and trained with that were between 3:50 and 4:10 for the 1500m (and the mile, even) trained pretty much the same as I did in the 4:30's, just faster. Following along that line of thinking, I don't see anything in the workouts you listed that indicates you are ready to run sub-4; more like 4:20 or 4:30, based on your typical training pace. Looks like you would be better prepared for a 3k or 5k at a good clip...

Dan
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[JR]

Well i ran 4.08 last year and am training much quicker than i ever have. Obviously those sessions didnt indicate my strengths as i am working on my weaknesses (the longer reps). Can you give me some examples of sessions done by sub 4 men then?
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That which doesn't kill us makes us stronger

[Dan]

[JR]

Thanks very much. I'm sorry about that, just got my diary out and picked the last two hard sessions. I too train with world class runners (3.37-1500, 1:48-800, 13:19-5k) And have a coach who is excellent for me. I just wondered if anyone could give me some specific sessions (or workouts as you call them) that they have done so i could compare them to myself and see where i was at. I know every athlete is different but it would give me a pretty good idea.
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[Hammer]

[Distance_Guru]

At my best I was around 4:00 for the 1500. Although I was training for 8-10k cross country races at the time. I ran about 90miles a week (around 140km) at alttitude over hilly terrain. I averaged about 6:20-5:20 per mile (3:56-3:18 per km), sometimes a little faster sometime a little slower. My interval workouts actually were fairly similar to what you listed in your first post. I don't know if this helps you but there you go.
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[Paul]

JR, where is Sussex in relation to London??
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

[JR]

Thanks DG. I train with world class runners, but it doesnt really help me knowing that someone does k reps under 2:30 when he is running in the 3;30's for the 1500. There is no-one in my group who is running just under 4-minutes and can tell me when they know that they are in this shape. They can tell me when they know that they are in sub 4minute mile shape or women can tell me when she is in 8.50 shape for the 3k. This doesnt really help me does it? Sussex is about an hour away from London.
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That which doesn't kill us makes us stronger

[Dan]

Surely those people were 4-flat 1500m runners at some point, though? They don't remember the workouts and performance indicators they were hitting at that time? What about your coach? If he's as good as you say, he should be able to tell you with excellent accuracy where you're at time-wise.

Dan
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[coachd]

I have to chime in with Dan on this...sounds like you're in a training group that holds their cards pretty close to the vest (an American expression for being secretive)...maybe they are threatened by your emerging talent--but more likely they want you to think there is some "secret" they haven't let you in on (which there isn't)...no excuse for your coach, however, he should be able to explain his philosophy and set out a clear progression of workouts that will help you meet your goals. If he is too busy with his "world class" athletes you need to find a new group and coach. it isn't going to do you any good to just hang around the fringe of this group and hope something rubs off simply because they are already very fast. Good luck.

[Paul]

Being that close to London are you connected with Serpentine at all?? Echoing what coachd and Dan are saying, everyone is looking for that magic bullet that will enable their performances to improve dramatically while still training at the same intensity. It just doesn't exist. And there doesn't seem to be anything wrong with the training that you are doing. As your training levels improve, your performances should follow.
Paul
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Paul

"Gaunt is Beautiful" Cassidy's T-shirt

[JR]

The only reason i know of serpentine is because of Frank Horwill who has something to do with Serpentine.
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That which doesn't kill us makes us stronger

[Distance_Guru]

Sure there's a magic bullet I've been preaching it since I joined this board. Train a lot, train hard and you'll get faster. It just doesn't seem like magic while your working your tail off.
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Time is the fire in which we burn

[Dan]

Generally, a "magic bullet" is something where you just push a button and get instant gratification... Good ol' fashion hard work probably does not qualify.

Dan
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