10 replies to this topic

[IronHorse]

G'day, I'm new around here and I need some advice!

How can I get sub 04:00 over 1500 metres? Currently I am averaging about 04:10 to 04:20. There is a rivalery between myself and another runner who seems to always be one step ahead of me, he runs the 1500 metres between 04:10 to 04:15.

People mention Fartlek, Interval and Tempo Runs. What is a recommended distance?

I have one month before the next 1500 metre test, I will run it sub 04:00 because I will make it happen.

What do you recommend?

Do you recommend I eat anything prior to the 1500 metre test? I usually eat a small portion of muesli and half a protein shake about 30 minutes before.

Racing shoes, how much of a difference is there?

Asics or Brooks, I tend to buy brooks but everyone here seems to be pro Asics.

Thank you

[JustinS007]

IronHorse, on Jun 6 2008, 04:55 PM, said:

How can I get sub 04:00 over 1500 metres?

Wow, I wish I knew. I did a flat out km at the end of a 10k easy run the other day and managed it in 3:45. I was stoked. To do a whole extra 500m in just an extra 15 seconds is something I doubt I'll ever do. Well done on your pace. I hope you find a way to crack 4:00.

J.

[SouthAustralian]

JustinS007, on Jun 6 2008, 06:34 PM, said:

I hope you find a way to crack 4:00.

I often think that to think natural is good....what do you think is the way?, you know your body better than anyone else. Have you tried experimenting and trying different things.
What feels right for you?
Im positive that you'll get lots of good sound advice on this site
If you find something that works be sure to let us know.
Cheers
Frank in SA

Edited by SouthAustralian, 06 June 2008 - 07:17 PM.

[IronHorse]

Thanks for the replies.

I was thinking of doing Intervals, 8-10 over 400 metres with 2 minutes rest. This is 2500 metres more than what I am competiting for but it should really prepare me for 1500 metres.

I have a 10 kilometre run coming up on the 15th.

Justin that is impressive mate, I'm sure you could get under 04:00 being well rested.

I will keep you guys posted, if anyone else has advice to give, please do.

[bruncle]

IronHorse: As 1500m is mostly an aerobic event, you want to be training your aerobic system as well as your anaerobic system. This means long runs (I'd suggest 60-90 minutes for you) are important. What does your training schedule look like?

I would not recommend doing that interval workout you mentioned. 400m is too short to be an optimal stress on your system. You want to be hitting VO2 max in those kinds of workouts, but if each interval is less than 600m, you will spend a lot of time getting up to VO2 max pace and not much time actually running at it. I'd recommend you do 5-6x800m instead. Similar distance, but a much better workout.

As you only have 1 month to train for the event, you can't really expect a huge improvement especially as you are already very fast. I think you probably already have great anaerobic fitness (how did you go in your 10k? If you ran slower than 34 minutes, then this would prove it) but your aerobic fitness could probably be improved substantially. This isn't going to happen in a month, but with some consistent training, you might be able to knock a few seconds off your PB. I think you should look long term. You might not be able to beat him now, but in a year, if you work on your aerobic fitness, you'll be able to break 4:00.

As for eating, my advice is don't! You'll get a stitch if you eat anything before about 3 hrs before the race.

Do you currently have a coach? I assume you're part of an aths club if you're running 1500m races, so have a chat to one of the resident experts. I'm sure they'll have some good advice. Your time shows you have a lot of potential and you've only been running for 18 months, so I predict a very successful running career in the future! Good luck! And don't feel too down if you don't beat him this time round.

[lavenderlilly]

I recommend 4-5x 800m this way: start with first 200m about medium, then 200m strong & fast (but not flat out), then again 200m medium and final 200 strong & fast again. 5min rest.
Try to keep the splits even, 800m times probably 30-45sec off your 800m pb.

Or you can do 600's: 1x600m 2x300m 3x200m 6x100m 3min rest between each 600m.

[Phoenix]

Welcome to cool running Iron Horse. Love your name.

Interval training at a pace faster than your race pace should yield results. 400m reps in about 1 minute.

[lactatehead]

IronHorse,
You have obviously got some natural ability so get yourself into a club with a coach and work out a proper training strategy for the next year. Only looking a few weeks/months ahead is a waste of time for someone who has the potential to be a good runner.

[clanrunner]

I wouldn't write off the 8-10x400 session, as I did quite a few when I ran 1500s. But 1 min break instead of 2. Of course this wasn't the only interval session I did. As I tended to run the first lap hard in a 15, I trained by doing a hard 400m, 30 sec break, then a hard 1k. Few minutes break, then repeat. Other sessions would be reps varying 600-1000m, and shorter work also- 100-300m reps. The sessions already mentioned by others here are as good as any to start with.

As for the pre-race eating etc, that's up to you to work out! I can't eat within the 3 hours before a race, or drink anything heavier than water in this time, without getting a stitch. Others can though, each to their own. If you're new at racing, then experiment a bit.

[HillsAths1]

Iron horse as mentioned get yourself a coach and a training squad of similar type athletes. You will be amazed at the difference training with a group can make.
Also remember that this is not the ideal time to be doing Speed PB's in Australia. Most of the best 1500m and 800m times are done in the summer months.

What ever you do 400,800,1000, etc it will all assist to get you your required time, it will be more of a timing issue to ensure, that you get enough recovery and enough quality in your program.

In regards to your long run this will have to be something that you build up to, It is not clear how far you are running at the moment or how long you have being doing it for.

Your food intake prior to racing is purely a thing for you to work out, what works for some does not work for others. What I would suggest though is that whatever you consume in the hour or so will not assist your performance(as it will not have been digested, and would not have got into your system), but it could have a negative effect(by making you feel heavy, stitches etc). With perhaps the only exception being some liquid(water/sports drink)

Keep up the good work and good luck in your head to head.

[Aceydude]

IronHorse, on Jun 6 2008, 05:55 PM, said:

People mention Fartlek, Interval and Tempo Runs. What is a recommended distance?

The best is to mix up all these sessions. As the 1500 is a mix of aerobic and anerobic you need to cover many different paces in your sessions. You will need long slow runs of over an hour. Some tempo running at your anerobic threshold eg 20 minutes steady run. And then intervals of varying lengths ranging from your 400m pace to 3km pace. The fartleks are best done in the winter or in the early transition to interval sessions.

IronHorse, on Jun 6 2008, 05:55 PM, said:

I have one month before the next 1500 metre test, I will run it sub 04:00 because I will make it happen.

How did the race go? Do you have a new target now?

IronHorse, on Jun 6 2008, 05:55 PM, said:

Do you recommend I eat anything prior to the 1500 metre test? I usually eat a small portion of muesli and half a protein shake about 30 minutes before.

For 1500m you do not need to eat anything prior to the race. Your body will rely on the glycogen already stored in your muscles. I use to eat a meal 4-5 hours before the race and then take an energy drink 2 hours before the start of the race. As well as keeping the fluids up with water.

IronHorse, on Jun 6 2008, 05:55 PM, said:

Racing shoes, how much of a difference is there?

Asics or Brooks, I tend to buy brooks but everyone here seems to be pro Asics.

Thank you

Do not worry about the shoes. Unless you are running internationally and need that extra edge the most important thing is that they are comfortable and do not give you blisters.