Sorry, I know there are lots of posts like this but genuinely interested. My goal is sub 4 for 1500 by the end of the season. My opener is in a week. What should I take it out at?
Session yesterday
1k, 4x400
2.43, 62, 62, 64, 62
Comfy on the k could have gone faster 400s were close to max. Solo effort. Full recovery about 3 min between all.
My 5k is 15:30 this is my first season dabbling in the shorter stuff.
Not the best workout to predict from. I'd say getting close but not quite. 4:03-4:05. You ran 1k in ~4:05/1500m pace, then 4x400 @ ~4:00 pace or a bit faster with long rest.
I'm guessing since this is your first season doing "shorter stuff" that you don't secretly have a 1:52 800m or 51 400m in your legs, if you did, my opinion would be different.
Workouts I did to run in the sub-4:00 ballpark with a barely sub-16 5k and a lot more speed were things like:
2x800 @ 2:05 w/ full rest + 300/200/100 w/ full rest
5x800 @ 2:25–2:20 w/ 2 min rest, 4x200 @28-25
Weekly 20–30 minutes of threshold work in the 5:45–6:00 range
Lots of 20-80s hills
You probably need more longer aerobic stuff than I did.
Interesting, I'd agree that about 4.03 is more reasonable and no, I can probably not even run sub 2 in the 800.
As to your sessions tho I would find 5x800 in 2.20 very easy but could barely even hit 1 sub 28 200.
So I guess my question is does it matter that im strongly aerobic, a lot of the workouts I see for 1500 I can never hit the paces for 400 and below but am quite comfy at 600m and above sessions.
Not the best workout to predict from. I'd say getting close but not quite. 4:03-4:05. You ran 1k in ~4:05/1500m pace, then 4x400 @ ~4:00 pace or a bit faster with long rest.
I'm guessing since this is your first season doing "shorter stuff" that you don't secretly have a 1:52 800m or 51 400m in your legs, if you did, my opinion would be different.
Workouts I did to run in the sub-4:00 ballpark with a barely sub-16 5k and a lot more speed were things like:
2x800 @ 2:05 w/ full rest + 300/200/100 w/ full rest
5x800 @ 2:25–2:20 w/ 2 min rest, 4x200 @28-25
Weekly 20–30 minutes of threshold work in the 5:45–6:00 range
Lots of 20-80s hills
You probably need more longer aerobic stuff than I did.
I did a ton of aerobic stuff - more than an hour of threshold volume per week in the 5:0x range and this would have predicted 3:52 (give or take a bit) for me. I did strides very often to keep in touch with speed but basically no workouts of 200s / 300s. But I also wouldn’t go to the well in workouts.
Not the best workout to predict from. I'd say getting close but not quite. 4:03-4:05. You ran 1k in ~4:05/1500m pace, then 4x400 @ ~4:00 pace or a bit faster with long rest.
I'm guessing since this is your first season doing "shorter stuff" that you don't secretly have a 1:52 800m or 51 400m in your legs, if you did, my opinion would be different.
Workouts I did to run in the sub-4:00 ballpark with a barely sub-16 5k and a lot more speed were things like:
2x800 @ 2:05 w/ full rest + 300/200/100 w/ full rest
5x800 @ 2:25–2:20 w/ 2 min rest, 4x200 @28-25
Weekly 20–30 minutes of threshold work in the 5:45–6:00 range
Lots of 20-80s hills
You probably need more longer aerobic stuff than I did.
I did a ton of aerobic stuff - more than an hour of threshold volume per week in the 5:0x range and this would have predicted 3:52 (give or take a bit) for me. I did strides very often to keep in touch with speed but basically no workouts of 200s / 300s. But I also wouldn’t go to the well in workouts.
I’d do most of my “mile” workouts at 2000 pace
If you're tempoing in the 5:0x range, that makes total sense. Your tempo was my 5k pace!
I never actually raced a good 1500 when I was in that shape. I negative split every lap of a 1500m to run 4:03 solo and I ran a road mile in 4:16, that was it. I suspect I was in 3:53-3:57 shape if I had a good day on the track.
Interesting, I'd agree that about 4.03 is more reasonable and no, I can probably not even run sub 2 in the 800.
As to your sessions tho I would find 5x800 in 2.20 very easy but could barely even hit 1 sub 28 200.
So I guess my question is does it matter that im strongly aerobic, a lot of the workouts I see for 1500 I can never hit the paces for 400 and below but am quite comfy at 600m and above sessions.
Yes, it matters that you're strongly aerobic and weaker on the speed side. If a 62s 400 is almost all out, you will struggle to string together 4x400 @ 64s w/ zero rest, which is basically what a sub 4:00 1500m is.
I think you're just a tad short or already there on the aerobic side. A good dose of speed in your training could help you bridge that gap.