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1500m Progress stalling out

Posted: Sat Apr 20, 2019 2:22 am
by DaKicker
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/ ... sp=sharing

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

Re: 1500m Progress stalling out

Posted: Sat Apr 20, 2019 8:39 pm
by jgt11
What are your splits for the 1500m?

Re: 1500m Progress stalling out

Posted: Sun Apr 21, 2019 3:08 pm
by DaKicker
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.

Re: 1500m Progress stalling out

Posted: Mon Apr 29, 2019 2:54 pm
by Prefontaine
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 !