1500m Progress stalling out
Featuring TheRunZone?s resident coach Tinman. All participants are welcome to post and reply to topics in this section whether you?re looking for advice, or sharing your own coaching experience.

4 posts   •   Page 1 of 1
DaKicker
Newbie
Newbie
 
Posts: 2
Joined: Sat Apr 06, 2019 3:14 pm

1500m Progress stalling out

by DaKicker » Sat Apr 20, 2019 2:22 am

My race times have started to plateau and I'm not sure what the problem is. I ran 4:07.11 for the 1500m last year and I've only managed to run 4:06.6 this year. My workout times last year indicated I could run about 4:02-4:03, but that hasn't materialized this year. For example, I ran a workout that consisted of [2 x 1600m @ CV (5:11-5:13 w/ 2 min jog); 800, 400, 400 in 2:10 (2min rest), 64s(90 sec rest), 64s (8min rest)... 600,600,400 in 1:37 (90sec rest),1:39 (90 sec rest), 65s].
Half a second improvement over a year's time is pretty bad, making me wonder what's gone wrong. I train consistently, 50-55 mpw including a 90min long run, 2 workouts, and the rest easy. I don't think I run much faster than 8:00 pace on easy runs (though this is just a guess) and I go based on feel. The majority of workouts are either tempo runs (25-30 min @~5k pace + 40 sec) or 1k's at CV w/ 90sec jog, followed by 1500m specific work and maybe some fast 200s around 800m pace. I have a two week example below:

3/18/2019 Monday -- 4 x 30m flys, Progressive tempo (2 x (5min @slow tempo (TT), 5 min @ LT (5k pace + 40sec), 5min @ CV- all run continuously) w/ 2 min jog rest between the two sets), 4 x 200m @ 800-1600m pace w/ 200m jog............result: just under 6:00 pace, 5:36 pace, 5:16-5:17 pace respectively, all 200's in 31 in trainers
3/19/2019 Tuesday- 50-60min easy run, weights
3/20/2019 Wednesday- 70-75min semi-long run
3/21/2019 Thursday- typical thursday routine (20-25min warmup, hip mobility and drills, 4 x 30m flys + strides)
3/22/2019 Friday- UCF invitational (1500m) 4:08.16- splits (63,2:09,3:16,4:08)
3/23/2019 Saturday- 30min recovery run
3/24/2019 Sunday- Long run- 90min
3/25/2019 Monday- easy 60 min + big 10 (10 push ups, 10 crunches, 9 push ups, 9 crunches etc..)
3/26/2019 Tuesday pre-race tuneup- 2 x 1200m @ CV w/90 sec jog, 2 x (400,300,200) @ progressively faster than race pace. 90sec after 400, 60sec after 300, 3min rest between sets, 2 x 150m fast @90% all out... result: 1200's- 3:50, 3:53....400/300/200- 61,47,29...60,47,31... 1 fast 150m, cramped up on the last one so cut it there
3/27/2019 Wednesday semi-long run 70-75
3/28/2019 Thursday- typical thursday routine
3/29/2019 Friday- Fl Relays (1500m) 1500m- 4:06.63 (new PR)
3/30/2019 Saturday 30 min easy run
3/31/2019 Sunday Long run + weights 90min


A little about my performances in past years/progression:
2015 (junior year hs) -- 800m- 2:15, 1600m- 5:11, 5k- 18:46
2016 (senior year hs, 25 mpw starting in december) -- 400m- 56s, 800m- 2:08, 1600m- 4:45, 5k- 18:20
2017 (35 mpw)-- 400m- 53.4s, 800m- 2:01, *1500m* (not 1600m)- 4:18, 5k- 16:37, 8k XC- 28:57
2018 (40-45 mpw) -- 800m- 2:01 (raced only once), 1500m- 4:07, 5k- 15:55, 8k XC- 27:45 (different course)
2019 (50-55 mpw)-- 800m- 1:59 (rust buster/first race of season), 1500m- 4:06


I've included a link to my complete training log from February 1st, 2019 up until this point as well:
https://docs.google.com/spreadsheets/d/1vo1g0tn3YYO281YZ2_OIN0XfOYVTbvYlx6pEai1WT2s/edit?usp=sharing

If anyone can help me figure out where I've gone wrong, please let me know!

jgt11
Newbie
Newbie
 
Posts: 5
Joined: Wed Jul 18, 2018 4:21 pm

Re: 1500m Progress stalling out

by jgt11 » Sat Apr 20, 2019 8:39 pm

What are your splits for the 1500m?

DaKicker
Newbie
Newbie
 
Posts: 2
Joined: Sat Apr 06, 2019 3:14 pm

Re: 1500m Progress stalling out

by DaKicker » Sun Apr 21, 2019 3:08 pm

Here's a couple different ways I've run 4:07 or 4:06 for the 1500:

splits through the 400m when I ran 4:07.11 last year- (65, 2:15 (70), 3:20 (65), 4:07.11 (47))
splits when I ran 4:06.63 this year- (65, 2:09 (64), 3:15 (66), 4:06.63 (51.5) )

I also listed splits for a race I ran in the two week training block I originally posted.

Prefontaine
Newbie
Newbie
 
Posts: 2
Joined: Mon Apr 29, 2019 1:11 pm

Re: 1500m Progress stalling out

by Prefontaine » Mon Apr 29, 2019 2:54 pm

Hi.

Definitely you overdid 3 days before the race. Also that 75 min cross training 2 days before the race...

No wonder you ran 4:06

I reckon you could run 4:02 with a better last week.

Good luck !

4 posts   •   Page 1 of 1

Who is online

Users browsing this forum: Bing [Bot], Google [Bot] and 7 guests

It is currently Mon May 27, 2019 8:34 am