Race preparation (1500 m)

[Stokey_14]

I've got a big 1500M race coming up this Saturday running for the county it's the first time I've made it to this standard after winning a meet at school standard.

I was hoping perhaps some of you would have any idea's for my training up until the race my idea is;

Monday: cricket match followed by circuit training
Tuesday: 3 1/4 mile run followed by boxing training
Wednesday: 7 mile run followed by circuit training
Thursday: 5 mile recovery run followed by extra stretching session
Friday: rest day

race day

Does this look suitable the only reason being is I normal run Tuesday, Wednesday ,Friday and Sunday but I want to have a full rest day before the race. So would 3 run's in a row be ok and beneficial or should I just do Tuesday and Wednesday?

All comment appreciated

Many thanks

Stokey

[Imagirl]

Not an expert, but I would have thought that some sort of session involving either running 1500m at race pace (or a bit slower) or possibly some 500m sets at just under race pace, with some recovery time might be an idea...

[Stokey_14]

yes, I was actually thinking of asking to use the track at our launch break on Wednesday and Thursday too do a race pace 1500M to look at technique and pacing and one session on interval basis but 500M sets might be a better idea.

Thanks for your quick reply... keep them coming

Stokey

[_chris]

Well done on getting where you are first off.

Any running you do this will week, certainly the last 3 days, will not improve your fitness or strength in time for your race on saturday. There isn't enough time, theres lots online for all the sciency bit, I'm too tired today to think it all through again, or look it up, but basically it takes more than that time to improve your fitness, at least 3 days to have any effetc and a week plus I believe for the major improvements to come through (times are from memory so corrections welcomed). Theres plenty of time to have a negative impact however, you will be tiring your muscles out, and every time you excercise obviously you risk injury.

Now if I were preping for this race this is what I'ld do, bare in mind I never run short distance but imagine it can't be that different, distances copied over from previous plan:

Monday: cricket match followed by circuit training
Tuesday: 3 1/4 mile run followed by boxing training
Wednesday: Rest day
Thursday: Rest day
Friday: Short slow run, as in 10-15 mins and around 1-1.5 miles

The run on friday is just to loosen up after the rest, not for any fitness benefit. This plan will leave your muscles well rested so you'll be able to get the best from them on the day, and allow the training of the last while to have an effect.

[eagleeye]

Do a real good stretch 10 minutes before your race n u should b fine.

Also at the start line yourself up so you run straight on to the first 10 metres NOT on the bend, this is so you can get the sprint start to get the lead early.

[eagleeye]

Sorry about the text language.

[Stokey_14]

Many thanks for the response I’m really looking forward to the race all be it a bit nervous... if I run my race and do my best who knows

Hopefully come Saturday evening I’ll have a positive response to stick on here

Thanks for your help... any more always welcome

Stokey

[_chris]

How did it go then?

[Stokey_14]

hey sorry I didn't post quicker I’ve been un-able to get on to the site... don’t know why.

Anyways it went well getting a PB of 4:50. Which considering the conditions was brilliant for me. I ran at 4;15 after being there since 10;45 in the boiling heat trying to stay cool and hydrated I came 6th over all in the meet making me 6th fastest in the midlands at under 17's and I’m only 15 so I’m chuffed with that.

The lads that beat me where machines running it in 4:10 ish and I just plain couldn’t keep up. But I beat the rest of the field by quite away. Absolutely shattered after the race and due to the heat and the all out sprint finish at the end, I struggled up some steps then passed out at the top but apparently I came round quickly and apart from a head ache was fine

Anyways it was a great experience and has given me a chance to see what I need to be aiming for next year.

Thanks for your advice anyways it was much appreciated and I’m looking forward to next years meets. just got school sports day to go now and if I run the same or faster time as I did on Saturday ill beat the sports day record for the first time in 23 years!

Stokey

P.S. got a nice tan while I was at it

[Cliodna]

Well done Stokey..a good result there for you.
Hopefully it has given you an insight as to what is expected at that sort of level, and also shown you where there is room to improve and to try to help formulate a race plan for future meets.

Keep at it kid, you are doing well so far

[_chris]

Well done stokey, what did you decide to do for your prep then, obviously worked fairly well. Good luck breaking your school record, and with two more years competition in your category plenty of time to get your time down to beat the 'machines'! Especially good performance considering all that time sat waiting in the heat.

[Stokey_14]

I had Thursday and Friday off completely bar a very light jog for a mile on Friday and a good loosening off session.

Did a run on Tuesday before cricket and one again on Wednesday but I only went at a steady pace all the way around no sprints or out like that.

Ate plenty of carbs on Friday and Saturday morning

Then did a good 20 minuets of warming up under the shade of a tree before the race

Loosened off on the upper body stuff as well that actually seems to have done me good as when I kicked back in full training on Sunday I noticed some good improvements and felt a lot fresher than before

anyways Thanks for any replies you have sent it's all helped a hell of a lot

Off on my run and then cricket training now, thanks.

Stokey