1500m Training Program
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6th Feb '04, 1:27pm
Following Brian Mackenzie's training program for 1500m I find that during endurance general phase a typical run is 2*2*2000 at an intensity :
1500m pb+10% with 5 minutes recovery between repetitions and 10 minutes recovery for sets.
Suppose an athlete with 1500pb 4.30 it means 3.00 for Km.
His vVO2max (from 6' test)is 3.10 for Km.
Running at 1500m pb+10% means running at 3.18 for Km
I think he will not be able to run all the work.Perhaps only one serie.
Is there a mistake ?
F.R. [/b]
Re: 1500m Training Program
25th Feb '04, 10:38pm
Thanks Brian for your complete explanation.
Though I work as an engineer I always feel the challenge to find out the right way to improve athletic performance. I joined to your newsletter to enhance my experience and can help other athletes.
I have been running for 23 years ânow I am 40- I still compete and also coach a running team.
I am designing phase 2 of training program focusing in specific aerobic endurance.
The reason for I asked about 2*2*2000 at an intensity 1500 PR +10% is that I personally find difficult to complete at least one serie for group 1.(See below)
I saw on field that there are two types of athletes :
Group 1: Those that are fast for 800m-1500m and decline theoretical performance in 3000 and 5000.
Group 2: Those that are not very fast but keep performance in 3000m and 5000m and can cope with the work 2*2*2000 at an intensity 1500 PR +10%
This last group match Frank 4 sec rule very close but group 1 fails.
An example of an athlete of Group 1 is :
PR 1500 4.20
P.R.2000 6.07
P.R.3000 9.27
P.R. 5000 16.48
If I plan according to his theoretical and potencial PR for 3000 or 5000 he will find difficult to make interval trainning with distances greater of 1200m .
My doubt is the following :
I think that he must improve Lactate Threshold ,I suppose VO2max is high for he could run 1000m in 2.42.
Referring to series of 2000 I prefer to give him short recoveries to teach his muscles to buffer lactate.
As in phase 2 his potencial 1500 PR falls to 4.30 as he comes from general endurance and is not very fast I suggest to work :
3x2000 at 1500+20% (For 1500 4.30 means 3.36 per Km) and recovery only 2.30â .
This is the number of repetitions he can do for that intensity and recovery.
My question is : Am I in the right way ?
Should I increase intensity and expand recovery time ?
I think that decreasing recovery I force the muscles to remove more lactate in less time.
Have you seen this type of athletes ?Which is your advice to improve their resistance to speed for long distances?
Yours,
Fernando.