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  1. #1
    Registered User therunners766's Avatar
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    1500m track: improve my time

    ok...so i live in ontario, and the ontario championships are called OFSAA....neways, my 1500m time is 4min36seconds.........to get to OFSAA, i need a 4min flat.......i train 6 times a week, speed,endurance,speed,endurance,hills,endurance--then repeat.........its only april 14, and as such, do u think it would be possible to improve my run time by 36 seconds in roughly 1 month??
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  2. #2
    Registered User therunners766's Avatar
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    bump...neone??
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  3. #3
    Registered User choya's Avatar
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    Short answer: No. You're already running a pretty decent time for high school - not great - but okay. Improving gets harder the faster you go. You need a four minute 1500 to qualify? That's what, a 4:20 mile? How many high schoolers in Canada are doing that? Can't be more than a few.

    Get someone fast to pull you when going for your PR, and don't overtrain. Set a realistic goal, but knocking 36 seconds off your time in a month is impossible unless you're a mutant.
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  4. #4
    Registered User noshe24JP70's Avatar
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    As hard as you are training you also want to make sure you are recovering just as hard. Make sure your workouts are geared toward goals, "choya is right, set reasonable goals and work towards those. try and knock off a little at a time. If you can and the meet allows it see if you can a rabbit for the first part of the race so you can get on pace and it will help you stay there...
    "My instinct was to win, eliminate anyone who is in competition, destroy my enemy, and move on without any kind of hesitation at all."
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  5. #5
    Registered User therunners766's Avatar
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    alright...thx for the replies guys....im definetely gonna keep my training up, make sure the rest is good......but i guess ill just have to wait til next year to make the championship....
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  6. #6
    500 Internal Server Error youm0nt's Avatar
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    how many miles do you run a week?how often do you speed workouts and what are they specifically? 4x800 at race pace,16x200m,6x300m, etc
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  7. #7
    Registered User therunners766's Avatar
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    Originally Posted by youm0nt
    how many miles do you run a week?how often do you speed workouts and what are they specifically? 4x800 at race pace,16x200m,6x300m, etc
    speed days done at 85-90% max areobic capacity
    endurance done at 70-75% max capacity
    each workout hinders around the 1 hour range

    Monday--speed day
    10 min warm up
    (400m 30sec rest
    200m 1 min rest)X5
    10 min cool down

    tuesday--endurance
    Pyramid--in laps
    10 min warm up
    1,2,3,4,3,2,1
    10 min cool down

    Wednesday--speed day
    10 min warm up
    1200mX5
    10 min cool down

    ALTERNATE for wednesday
    10 min warm up
    (400m, walk a quarter)X10

    Thursday--endurance
    10 min warm up
    1,2,3,4,4,3,2,1
    10 min cool down

    Friday--hills
    50m hill, 30 degree inclineX15
    40 yard sprintsX15

    Saturday--endurance, distance run
    10k

    Sunday--OFF


    I'd put my total weekly mileage at about 45-50k easy
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  8. #8
    Registered User bryang's Avatar
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    do you work out your lower body? My advice would be to greatly strengthen your legs and eat extremely well.
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  9. #9
    Registered User SolidGK's Avatar
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    at 170 and 16% bodyfat, you could affort to lose 15lbs or so of fat. assuming your strength remained constant, this could possibly knock that much time off of your race. losing this much, however, would take around 2 months at least. you could try it, though. what do you have to lose?
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  10. #10
    Registered User therunners766's Avatar
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    im on a 5 day split---i lift hard......and thsoe are older stats...im currently 173, 13% BF
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