800m-1500m mile/week summer season


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800m-1500m mile/week summer season

Postby FinlayZoom » Thu Mar 21, 2013 10:36 am

I'm a 400, 800 and 1500m, i've run 51.8 and 1:58 for the 4 and 8.

My 1500 however is only 4:15 odd and i'd like to get this very close to or below 4 minutes this season. I've done a fair bit of base throughout the winter months (about 40 miles/week) but i still feel as though i lack in endurance.

Just wondering how many miles/week i should be running in the summer season. Obviously more speed and strength work will be done, so i will have less time to do a longer run. I could possibly fit a run in on monday, wednesday, a very easy one on friday and another on a sunday... I also don't want to overtrain either... i don't want to pick up any injuries or completely smother myself in running because as i have seen from others my age (i'm 17), too much running can often hinder performances through either the lack of enjoyment or injury.

Thanks,

Finlay Murray
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Re: 800m-1500m mile/week summer season

Postby FinlayZoom » Thu Mar 21, 2013 10:38 am

Btw, i do realise that 40 miles/week is not very substantial but it was probably my first winter of proper hard base training.
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Re: 800m-1500m mile/week summer season

Postby 26mi235 » Thu Mar 21, 2013 11:22 am

You might also ask this question on the LetsRun board. There are more people commenting on such things, although there is a much higher level of trolling over there, so do not be surprised if some posters flame you. If they use a thread-specific name ignore them.
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Re: 800m-1500m mile/week summer season

Postby aaronk » Fri Mar 22, 2013 7:03 am

Probably doesn't fit the subject matter, but thought of a hard, but doable workout for someone like Wesley Frazier, who has 2 mile/5000 PR's of 10:12 and 16:18....and who might want to run something like 9:50 and 15:59. This would be a final sharpening workout before her record attempt.

four 1600's at 5:30 (lap jog between each)
1200 at 4:00 (lap jog)
800 at 2:30 (200 jog)
400 at 70

A harder, but also doable workout is what's called a "ladder".

Choose a 400 time you feel you can handle throughout.
Make it difficult, but not impossible.

Let's say you choose 75 seconds.

1600 in 5:00 (lap jog)
two 1200's in 3:45 (lap jog between each)
three 800's in 2:30 (lap jog)
four 400's in 75 (200 jog between each)
(Then back up the "ladder"!)
three 800's in 2:30
two 1200's in 3:45
1600 in 5:00.

Chuck Smead, a runner I knew who could run 6 miles in 28:00, ran this once at 68 per 400 pace.
He did them all at 68's until the last mile (he did yard distances--440-880-1320-mile) in "only" 4:37!
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Re: 800m-1500m mile/week summer season

Postby Dave » Fri Mar 22, 2013 7:25 pm

There are multiple good coaches on this board. Hopefully they have replied in private with recommendations.
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Re: 800m-1500m mile/week summer season

Postby FinlayZoom » Sun Mar 24, 2013 5:50 am

I've had no info given yet on mileage... Any help is appreciated
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