What can I run in a 1500 based of this workout

300s are a meaningless distance for 1500m 60-70 mpw is very good. Try 5x600m@ 1:33-36 with 2 min rest and you can run 3:56-4:00

3:48

You're retarded.

300's are a fine distance in 1500 training. Maybe some more volume would be a better predictor, say 12 of them. But I would guess with a few seconds of 3:55 based on what I could run if I were doing this workout.

Btw, 5x600 @ 1:33 - 1:36 = 3:56 - 4:00?

Maybe I just don't run my intervals as fast as I should (or more likely, you run them way too fast), but if I were doing that workout I would say I'd be running closer to 3:45 - 3:50 in a race situation (and yes, I have run under 3:45 many, many times).

3:48-3:52ish

I would say anything from 200m-800m reps at mile race pace are fair game.

I would say the main factor is what you are doing with the 60-70 mile weeks-mostly easy running or is there some 3k/5k pace stuff, tempos and hill repeats?

-i was doing 90 to 100 minute long runs

-regular easy days were 60 minute runs

-4-6 mile tempos starting at 540 and ending at 510-520 earlier in the season

-longer intervals were done in the early and middle parts of the season. other typical "longer" workouts...4xmile averaged low 450s with 3 minutes rest. 4x800 average 215 with 3 minutes rest.

You may be a fast runner but your math is pretty poor.At the top end, 1:33 is 3:06, 3:52 pace. 1:36 is exactly 4:00 pace.Most guys can't quite manage to match their workouts to their races, so you are in a unique minority who trains slower than he races.( I actually agree that that is a good thing.) However, if you really can run under 3:45 then you should be running 600s @1:30 if you want to progress.

Thanks for the additional info. The 300s are still not a good enough of an indicator, especially for a 19 yr old. Lower the 800 times to 2:08-2:10 and run some 600s @1:36 and you should be able to run under 4:00.

Good luck

I ran about 40-55 miles a week, with a 60 minute to 80 minutes long run a week, did a lot of speed endurance workouts (1200, 1000, 800, 600, 400, 200, 200) everything above 800m at 70-73's, 800 in 67's, 600 in 65, 400, 62, 200 in 28's and I ran 3:48 last year.

3:47:24 That time is assuming you will run your first lap at 10% above race pace, and that you realize your third lap will be the make-or-break lap. If you do NOT run your first lap at 10% above race pace then your time will drop to 3:49:16 and if you don't fight to control the third lap 3:51:06 no matter what you do on the first lap. But, if your sprint finish is better than most, you can chop .17 off your 3:47:24 and have a finishing time of 3:47:07 assuming all the varibles in the first senerio.

GREAT ADVICE!! Just one question???

Should I wear my GPS in races to make sure I am hitting the appropriate race pace per lap? Do you know of any that you could program to relate to you 400m pace and splits?

Alligator wrote:

GREAT ADVICE!! Just one question???

Should I wear my GPS in races to make sure I am hitting the appropriate race pace per lap? Do you know of any that you could program to relate to you 400m pace and splits?

Does your GPS match your dress? Grow a set and just race

they should have a tag for sarcasm button.

300s ARE so much easier than 400s. It's basically a fast 200 + 100m floating.

I don't mean to beat a dead hooker here, but think about what you're saying.

"Most guys can't quite manage to match their workouts to their races"

ANYONE who can't match their workouts to races is one (or both) of two things:

1. Wearing themselves out by working out too hard.

2. A headcase that doesn't have what it takes mentally to race well.

My math isn't off on this one. In fact, math has nothing to do with it. Training isn't about running every workout as a "If I can average x pace today, I can average the same pace over y distance" (though I'm just as guilty of falling into that every now and then). 600m is a long way to go at 1500 pace. Doing it 5 times with barely equal time rest sounds (though possible), not very reasonable. I don't really see the point of this workout other than showing how 'tough' you are.

"However, if you really can run under 3:45 then you should be running 600s @1:30 if you want to progress."

I mark progression by my races, not my workouts. Likewise, I try to win races, not win workouts. Try training at your current ability level, not goal level. When you race faster, then work out faster.

now im condused, are we talkin about mile or 1500 times?

i threw out a 3:48 to be sarcastic about the mile, but after further review, i think that 3:48 is a good 1500 prediction for you. so ~ 4:07.

800s at 4:30 pace, tempos at 5:10-5:20 pace and 300s at 4min pace. sounds right. maybe a 4:08-4:10, actually.

I don't want to get into a pissing match either. The question was to assess the workout as an indicator. My answer is that 300s are not an indicator. An indicator is a race pace or very close to race pace workout. Thus, 600s at 1:36 indicate 4:00. Most guys, and in particular 18-19 yr olds train faster than they race. That is simply a fact. I don't disagree that it is not technically correct, but that is an empirical fact. You would be an extreme exception to the rule if you can run 3:45 but never run @60 sec pace.

You sound like you know what you are doing, and it works well for you.But consider the following as well.

I am a serious coach/runner who works with different guys in the 3:45-3:50 range. Once you have an established base, and are coming into racing season, then at least one workout out of 4 should be @1500 race pace (goal pace or just slightly slower) In our group, we sometimes run sets of 600-400-300-200@1:30, 59,43,28. 3sets. It works for us.

I also like overdistance workouts like 3- 4x800@race pace plus 2-4 sec. So for you, that would be 3x800@2:03-4 with 3 min rest. Maybe a little more specific speed work will help.

Good luck

You all are fools, no one can say how fast he's going to run the mile based on the info given. I'm sure most of you can do 300's in 45-46 all day long, dont mean you can run 3:48. I agree with the Canuck