1500m track: improve my time

[therunners766]

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??

[therunners766]

bump...neone??

[choya]

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.

[noshe24JP70]

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...

[therunners766]

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....

[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

[therunners766]

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

[bryang]

do you work out your lower body? My advice would be to greatly strengthen your legs and eat extremely well.

[SolidGK]

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?

[therunners766]

im on a 5 day split---i lift hard......and thsoe are older stats...im currently 173, 13% BF